Researchers from a major US university studied how eating tree nuts affects blood sugar, cholesterol, and heart health. The findings suggest that regular consumption of nuts like walnuts, macadamia nuts, almonds, and pecans helps keep glucose and lipid levels in a normal range and may lower the risk of cardiovascular disease. The study results were shared in a nutrition-focused publication, adding to a growing body of evidence about the health benefits of nut intake. [citation: Vanderbilt University press release and nutrition journal report]
In this trial, 84 volunteers were invited to participate and randomly assigned to two groups. Over 19 weeks, the first group replaced typical snacks with tree nuts including walnuts and almonds, and the second group chose high-carbohydrate snacks such as granola bars and crackers. The researchers closely tracked changes in metabolic markers as the study progressed. The design allowed for a direct comparison between a nut-based snack strategy and a carbohydrate-heavy snack strategy, highlighting potential differences in metabolic outcomes. [citation: nutrition science methodology note]
At the end of the intervention, blood samples were analyzed for glucose, insulin, and cholesterol, and blood pressure readings were recorded. The results indicated that participants who incorporated hazelnuts into their daily snacks showed notable improvements in metabolic health indicators compared with the control group. These improvements included more favorable weight metrics and a smaller waist circumference, alongside enhanced insulin sensitivity and higher levels of the so-called “good cholesterol.” Such changes are associated with a lower risk of developing type 2 diabetes and cardiovascular disease. Importantly, these benefits occurred without a need for deliberate calorie restriction. [citation: study results in nutrition journal]
The observed effects align with ongoing discussions about the role of certain fats and nutrients in promoting favorable lipid profiles and glucose regulation. While the study emphasized hazelnuts in its reported outcomes, the broader category of tree nuts is widely regarded as a practical option for those aiming to support metabolic health through regular, mindful snacking. The findings add to a growing consensus that nut consumption can be a meaningful part of a balanced diet, especially when paired with overall healthy eating patterns. [citation: nutrition science consensus]