According to new research from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control Type 2 diabetes and prevent its complications,.

“Mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used as part of a strategy to improve diabetes control without weight gain,” said Dr. Jenkins, who serves as Canada Research Chair in Nutrition and Metabolism.

Jenkins and his colleagues provided three different diet supplements to subjects with Type 2 diabetes. One group was given muffins, one was provided with a mixture of nuts including raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias, and one group was given a mixture of muffins and nuts.

Subjects receiving the nut-only supplement reported the greatest improvement in blood glucose control.  The nut diet subjects also experienced a reduction in low-density lipoprotein cholesterol (known as LDL, or “bad cholesterol”). The subjects provided the muffin supplement or mixed muffin-and-nut supplement experienced no significant improvement in gylcemic control but those receiving the muffin-nut mixture also significantly lowered their serum LDL levels.

Since nuts have lots of calories (14 walnut halves have 185), either stick with a small handful or buy them pre-chopped.