In the United States, diabetes is the seventh leading cause of death, with about 12 percent of women are currently affected by diabetes. What’s even more alarming is that gestational diabetes develops in 18 percent of all pregnancies, and diabetes increases the risk for miscarriages and birth defects.

Fats have long been demonized as contributors to diabetes, but recent research suggests that total fat intake isn’t the problem; rather, it is the type of fat that is consumed. More specifically, trans fats and saturated fats are related to a higher risk of diabetes, while monounsaturated and polyunsaturated fatty acids are associated with a lower risk.

Walnuts are particularly high in polyunsaturated fatty acids; they are also low in sugar and carbohydrates, and are high in fiber, protein, omega-3s and antioxidants. The nutritional profile of walnuts prompted researchers at the Harvard School of Public Health to study the effects of consuming walnuts with the risk of developing type-2 diabetes. For the investigation, researchers followed 79,893 women aged 35-52 and 58,063 women aged 52-77 for ten years. It is important to note that none of these women had diabetes, cardiovascular disease or cancer at the start of the study.

The researchers found an inverse relationship between the consumption of walnuts and the risk for diabetes. Essentially, a higher consumption of walnuts was associated with a lower risk for developing type-2 diabetes. More specifically, the women who consumed two or more servings of walnuts per week as part of a healthy diabetic diet experienced a 15 to 21 percent lower risk for type-2 diabetes. Although the study was conducted on women, the high polyunsaturated fat content and overall nutrient profile of walnuts should make them equally beneficial for the prevention of diabetes in men.

Including Walnuts in your Diabetic Diet

Like all things, more does not necessarily mean better — walnuts are high in healthy fats, but even healthy fats can contribute to weight gain when consumed in excess. One serving of walnuts (about seven walnuts) can equal to about 28 grams. In general, including walnuts in your diabetic diet should be limited to one serving per day.

Not a walnut fan? Worry not, because Toronto researchers found that other nuts (including almonds, pistachios, pecans, hazelnuts, peanuts, cashews and macadamias) can also reduce the risk of type-2 diabetes. For optimal results, consume only unsalted nuts as part of your diabetic diet plan, since sodium increases blood pressure which in turn increases the risk for diabetes. Also consume nuts raw, because heat exposure degrades the nutrients in nuts and ruins the beneficial effects of the healthy fats.

The study conducted by Addenbrooke’s Hospital in the United Kingdom was extensive; involving 30,000 middle-aged participants. They were followed and studied for 17 years. The women with a waist of at least 35 inches were more likely than obese ladies with moderately large waists to develop type 2 diabetes.

The researchers took the study a step further by comparing the waist factor with body mass index and made a surprising discovery. They determined that the diabetes risk was more closely related to waist size than to BMI.

Many doctors believe that the waist is a factor in the development of diabetes because the fat that surrounds the organs and intestines in the abdomen produce a lot of hormones, which can make the body resist insulin.

Insulin and Diabetes

Insulin is vital if you want to stave off diabetes. It turns food into energy and stores access energy that can be used later on. When we consume food insulin helps glucose move from the blood to the body’s cells. That glucose is used to make protein, fat and sugar. In between meals the insulin can help the body use the stored proteins, fats and sugars to get energized. Diabetes happens when insulin is non-existent or very low.

The glucose in our blood comes from the food that we eat. Our body tries to keep a constant supply of glucose. When there is an oversupply of glucose, the body stores it and when there is a lack of glucose, the body is stimulated to eat. The goal is to maintain a steady supply of glucose and for this to take place; the hormone insulin has to be produced in the pancreas.

Diabetes can lead to serious complications. For example, it can lead to heart disease, kidney disease and eye problems.

What This Means for Glucose Levels

Pre-diabetes is a condition whereby your glucose level is higher than normal, but not high enough to be deemed type 2 diabetes. If it goes untreated, it often becomes type 2 diabetes. Other factors that increase your risk of getting the disease include: family history, inactivity, race, age and gestational diabetes. Gestational diabetes occurs when you are pregnant. Studies show if you had gestational diabetes during pregnancy you have a higher risk of contracting type 2 diabetes later on in life.

Research has shown that people who are at risk for type 2 diabetes can prevent the disease through lifestyle changes, such as losing weight. In many cases, moderate adjustments are required. Studies in the United States indicate that walking 30 minutes, 5- days a week and lowering fat and calories can prevent the onset of diabetes in people who have been listed in the high risk category.

There is no set diabetic diet; however, if you are at risk of diabetes there are diet plans that can keep your glucose on track. Nutritious foods and maintaining regular mealtimes is highly recommended to help control glucose levels. It is best to avoid food that is high in saturated fat, cholesterol and sodium. Stick with fresh fruits and vegetables. Nutritionists and doctors say a diabetic diet is really the best way for all of us to be eating to prevent a lot of different health problems, not just diabetes.

When food is digested, insulin helps to move glucose or blood sugar out of the blood and into cells where it creates energy. Diabetics either don’t produce enough insulin or for some reason the body is unable to fully utilize the insulin. If the glucose level increases then the body is starved of much needed energy. This is why you will see diabetics checking their glucose level or as some people call it, their blood sugar levels routinely.

Over 20 million people in the United States have diabetes. If untreated, diabetics could face some serious complications:

• Heart disease

• Kidney disease

• Eye problems

• Nerve damage

• Impotence

Many people who suffer from diabetes think that there is a set diabetic diet but more dieticians and doctors are weighing in on the issue and are saying that there is no such thing as a diabetic diet. They insist that diet plans should be completely individualized.

Since diabetics are watching their glucose level, they tend to think that they can never, ever have refined sugar. In the 70’s and 80’s doctors followed the same principal and encouraged those watching their blood sugar levels to stay away from sugar. Today, both dieticians and doctors suggest if you are diabetic or concerned about your glucose level, simply limit your intake of items like refined white bread that contain lots of sugar. Their standard recommendation is the following: make sure half your plate is covered in iron rich vegetables, limit meat portions to a moderate size, and fill one-quarter of your plate with fresh fruit and whole grains.

Staff at the Mayo Clinic agrees with this approach. They say while there is no fixed diabetic diet, there are diet plans that can help you keep your blood sugar levels in check and keep you feeling energized. They say sticking with a variety of nutritious foods in moderate amounts, as well as maintaining regular mealtimes will go a long way in controlling glucose level. Avoiding fried food and any foods that are high in saturated fats, cholesterol and sodium is encouraged.

The clinic staff says a lot of the patients they’ve worked with find it helpful to keep a journal to track their eating habits and their blood glucose level.

A registered dietician can help you put together a diabetic diet based on your tastes and lifestyle. There are many different approaches to a diabetic diet that can keep your blood glucose level in the normal range. For example, some people find that simply counting carbohydrates makes a big difference in the glucose level; others find a system called the “exchange” where you would do something like trade one small piece of fruit for 1/3 of your pasta serving, can lower blood sugar levels.

The new consensus seems to be that while diet plays a significant role in managing diabetes, it doesn’t mean you have to completely deprive yourself of all the food items you enjoy.