Because they at greater risk for heart and heart disease, most people with diabetes are told simply to avoid all foods that are high in fat. As a result, you'll rarely find diabetic diets that include nuts of any kind, not even a lowly spoonful of peanut butter. But all fats are not created equal. New research is showing that nuts which are high in monounsaturated fats and omega-3 fatty acids can help prevent the onset of type-2 diabetes and improve the health of people already with diabetes.

Aren't nuts full of fat?

Nuts are often considered unhealthy foods because 80% of their calories come from fat. But nuts are made up mostly of monounsaturated fats and omega-3 oils which make them more like beans, fruits and vegetables than the heart attack bombs diabetic diets make them out to be. In the Mediterranean Diet, for instance, nuts are considered a healthy source of fat along with olives, fish and vegetables. New research shows that omega-3 fatty acids derived from plant sources can lower the risk of heart attacks by 60%. In another study, individuals who ate nuts just four times a week were also 50% less likely to develop coronary artery disease.

What nuts should I eat?

Nuts high in monounsaturated fats include walnuts, pecans, almonds, pistachios, cashews, hazel nuts and Brazil nuts. Women who ate just 5 ounces a day of these tree nuts were shown to lower their chance of developing type-2 diabetes by 27%. In addition to being an excellent source of plant protein, dietary fiber, antioxidant vitamins, and magnesium, nuts also have a low glycemic index which makes them ideal foods for diabetic diets. Studies have also shown that nuts are helpful in regulating cholesterol and triglycerides to help protect against heart attacks and heart disease.

What about peanuts?

Although peanuts are technically legumes and not nuts, both peanuts and nuts contain many of the same healthy fats, proteins, fiber and antioxidant vitamins. A study of women who ate peanuts or peanut butter five times a week reduced their risk of developing type-2 diabetes by 21%. And if you're worried that eating more nuts will make you gain weight, don't be. A sixteen year study of women who added nuts to their diets showed that the women who ate the most nuts weighed less and had a slightly lower body mass index (BMI) than those who ate less.

So... just eat more nuts?

It's not enough to just add nuts on top of diabetic diets. Good fat or no, nuts can still add extra calories which people with diabetes need to closely monitor. Ideally, nuts or peanut butter should replace red meats and refined grains and carbohydrates like white bread. Diabetes should always be managed with the advice of a physician. Ask your doctor about nuts and other the many other heart-healthy foods of the Mediterranean Diet when exploring the various diabetic diets available to you.