The Health Benefits of Walnuts and Diabetes Control

What if you were told that consuming walnuts could result in a 17% lower risk of type 2 diabetes and as much as a 29% risk of cardiovascular disease?  If you are intrigued by this question, then continue reading to learn the health benefits of walnuts and diabetes control.

The health benefits of walnuts for diabetes control and cardiovascular disease healing image

The Research Linking Diabetes Control and Reduced Cardiovascular Disease to Walnuts

According to one of the experts (Dr. Marta Guasch-Ferré), “With data-driven technologies, we are able to enhance our understanding of the relationship between diet and disease and take a personalized approach to nutrition which will lead to better prevention and management of various health conditions,”

The data was gathered from 1,833 participants.  This study took place in Spain and sought to examine the Mediterranean diet and the effect it has on cardiovascular disease. 

Note, they used people with a higher risk of cardiovascular disease.  These people fell in the age range of 55 to 80 years, hence the heightened risk of cardiovascular disease.

The participants followed one of three diets.  Please see them below.

  1. Mediterranean diet and 50% walnuts, 25% almonds, and 25% hazelnuts
  2. Mediterranean diet with extra-virgin olive oil
  3. Low-fat diet

The result was that those who consumed the walnuts saw a reduction in type 2 diabetes and cardiovascular disease.  Could this mean that walnuts can help in diabetes control?

Cardiovascular Disease Reduction as one of the Health Benefits of Walnuts

There is definitely a link between eating walnuts and diabetes control.  With that said, let us continue to examine the health benefits of walnuts and diabetes control.

Please be reminded that there is also a strong link between walnuts and cardiovascular health.  The result is that it reduces the risk of cardiovascular disease.  Allow me to add that this link is an even stronger one.

This is a big win for diabetics.  Let us recall that there is a connection between diabetes and cardiovascular diseases.  There are other nuts that are also great to reduce cardiovascular disease and for diabetes control.  Take a look at this article.

Bear with me, I would like to share another article with you. This article is about the low-carb diet and nuts. Please click here for the article.

Those with or without diabetes will find that it is healthy to consume a lot of fruits and vegetables. Please also note that nuts, seeds, legumes, and beans are also healthy for us because they contain fibers.

All of these whole foods are great to help in diabetes control and to reduce cardiovascular disease.

With that said, let us take a more microscopic look at the health benefits of walnuts and diabetes control.

Diabetes Control Thanks to the Health Benefits of Walnuts

In this section, we will focus on three health benefits of walnuts as it relates to the control of diabetes.

  1. Fibers take a bit of time to be digested and as a result, the release of sugar in our bloodstream is at a slower rate.  This prevents those horrible spikes diabetics suffer when we eat easily digested foods.  The good news is that one of the health benefits of walnuts is that it is a great source of fiber.
  2. Another health benefit of walnuts is that they build resistance for insulin, control blood sugar/glucose levels, and as a result reduces the risk of type 2 diabetes.
  3. Those watching their weight, which should include all of us, will love this other health benefit of walnut consumption.  Walnut has a very low glycemic index.  This means that the carbohydrate found in walnuts will not have a catastrophic impact on our blood glucose levels.  Eaten in the correct portion, walnut will not cause significant weight gain and will therefore help in diabetes control.

A Little Something Extra!

Here is something about walnut and cholesterol – ” walnut-enriched diet was able to improve the ratio of HDL to LDL cholesterol without negatively affecting body composition.”  This is a quote from MedicalNewsToday.  

Bear in mind the link between diabetes and high cholesterol, which makes this very pleasing to see.  Check out this article.  Please click here to read about the link between diabetes and cholesterol.


It is clear that we get a lot of benefits from eating walnuts.  As a result, controlling diabetes, cardiovascular health, and lower cholesterol are amongst the myriad health benefits.  Diabetes control is possible, but a lifestyle change is required and also sustainable.

Eating walnuts will help us in the war against diabetes and it will reduce the possibilities of cardiovascular issues and high cholesterol.  It sounds like a win-win for the eating of walnuts.

Let us continue the fight against diabetes.  Above all, let us change our lifestyle and by doing so, we would have helped generations to come to control diabetes, or better yet, avoid diabetes and heart-related diseases.


  1. EurekAlert. “Harvard Researchers Use Machine Learning Models to Study Health Impacts of Walnuts.” EurekAlert!, 2021,
  2. Guasch-Ferré, Marta, et al. “Walnut Consumption, Plasma Metabolomics, and Risk of Type 2 Diabetes and Cardiovascular Disease.” OUP Academic, Oxford University Press, 31 Dec. 2020,
  3. “Walnut For Diabetes: Here’s How Walnuts May Help Manage Blood Sugar Levels.”, NDTV, 25 Jan. 2019,

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  1. // Reply

    We did not know that walnuts will help with lowering your type 2 diabetes by 17%, and will reduce 29% of cardiovascular disease.
    These are big numbers to go by and really watch what we eat all the foods we try to watch out for, but it’s hard to maintain a good diet.
    By reading what walnuts can do for your health, this seems like a wise choice to pick them up more often than we do, I mean we like cashews is that the same?
    Hazelnuts can help with the same benefits as walnuts, we definitely are going to take this into consideration and add walnuts to our diets.


  2. // Reply


    I could see the value walnuts have on a balanced diet. I have a question for you. Would almonds or other nuts have similar positive effects as walnuts? Specifically, I would like to know if other nuts could help with type 2 diabetes and cardiovascular issues like walnuts.

    Oftentimes I see walnuts in other food items as well. Luckily, walnuts make great snacks! I appreciated your article. I learned a lot from your post.

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