Add Tree Nuts to Your Diet for Diabetes Prevention

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions and recommends her favorite products!

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Diabetes is on the rise in the U.S. According to the latest data from the U.S. Centers for Disease Control and Prevention (CDC), the number of diagnosed cases of diabetes grew by 50 percent or more in 42 states and by 100 percent or more in 18 states. The CDC estimates that 90 to 95 percent of all diabetes in the United States could be prevented through lifestyle changes.

What can you do to help prevent diabetes? A recent study (Journal of American College of Nutrition, 2011) found that people who regularly eat tree nuts — pistachios, walnuts, almonds, pecans, pine nuts, Brazil nuts and cashews — have a lower risk of Type 2 diabetes. Here are a few ways to incorporate tree nuts into your eating routine to help with diabetes prevention:

Walnuts: Add chopped walnuts to oatmeal and cereals at breakfast.

Cashews: Add cashews to stir-fry and rice dishes.

Did you know that cashews can mimic cream? When cashews are soaked and blended, they develop a creamy texture that is wonderful for salad dressings. Here is what to do: 1. Soak cashews by placing them in a container or bowl, cover with water. Cover the bowl, then place in the refrigerator overnight and let the cashews soak. 2. Drain the water and rinse the cashews. Place them in a blender or food processor with around ¼ cup of water. Blend on high until they are creamy and smooth. 3. Stir in ¼ cup of balsamic vinegar, 1 teaspoon garlic powder, and sea salt to taste. Enjoy!

Pistachios: Lightly toast pistachios and add to salads.

Pine nuts: Use pesto on sandwiches in place of mayonnaise. Try this quick recipe to make a batch of pesto using pine nuts. In a food processor combine 2 cups fresh basil leaves, 1/4 cup chicken broth, ¼ cup Parmesan cheese, ¼ cup extra virgin olive oil, ½ cup pine nuts, and 2-3 cloves of garlic. Combine until chopped.

Brazil nuts: Snack on a handful of mixed nuts that include Brazil nuts, try our Organic Mixed Nuts.

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