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March Archive
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Can peanuts prevent diabetes?

Background: The role of insulin is to change carbohydrate (the sugar in food) into the energy our body needs every day to function. When people have diabetes, either their pancreas can't make enough insulin, or they can't use the insulin their pancreas does make. To work properly, insulin needs the help of magnesium, a mineral found in food.

People with type 2 diabetes often have low magnesium levels in their blood. It is hard to tell if a low level of magnesium is the cause of type 2 diabetes or a result of type 2 diabetes. It is the old question of, "Which came first? The chicken or the egg."

Some studies have shown that people who ate more foods high in magnesium were less likely to develop type 2 diabetes. This led scientists to wonder if people who have type 2 diabetes, and low levels of magnesium in their blood, would have better control of their diabetes if they ate more foods high in magnesium. Some studies say the answer is "yes," but others say the answer is "no."

If scientists aren't sure about magnesium, should I care about getting enough magnesium? Besides being an assistant to insulin, magnesium is needed to maintain normal muscle and nerve function, keep heart rhythm steady, support a healthy immune system, keep bones strong, and promote normal blood pressure. It is important to eat enough magnesium so that your body can carry out these important functions whether you have diabetes or not. For people age 50+, men need 420 mg magnesium per day and women need 320 mg magnesium per day.

Where do peanuts fit in? Peanuts, and other nuts, are a good source of magnesium. Every ounce of peanuts provides 50 mg of magnesium. Eating peanuts several times per week can be a great way to help meet your magnesium needs.

Type 2 diabetes, peanuts, and fiber. Magnesium is not the only reason peanuts are good for people with type 2 diabetes. They are also a good source of fiber. Each ounce of peanuts packs 2.3 g fiber. Fiber has been shown to help prevent and manage type 2 diabetes.

How many peanuts should you eat? Each ounce of peanuts, a small handful, has about 165 calories and 6.7 g protein. Think of peanuts as a high-fat meat alternate and choose 2 ounces in place of a meat serving several times per week.

What can I do if I am trying to manage my weight and peanuts have too many calories for my meal plan? Magnesium can be found in many low-calorie, low-fat foods. Try these foods several times a week also.

Food Mg of Magnesium

Halibut, cooked, 3 ounces 90

Spinach, frozen, cooked, ½ cup 75

Cereal, shredded wheat, 2 rectangular biscuits 55

Oatmeal, instant, fortified, prepared w/ water, 1 cup 55

Potato, baked w/ skin, 1 medium 50

SOURCES:

If I have diabetes how can I tell?

For a complete explanation of lab tests used to diagnose diabetes, click here.

Be active. Prevent type 2 diabetes.

Can exercise prevent diabetes? YES.

The Diabetes Prevention Program (DPP) was a major research study that asked if either diet and exercise or the oral diabetes drug metformin (Glucophage) could prevent or delay the onset of type 2 diabetes in people with impaired glucose tolerance (IGT).

People from all over the U.S. were given instruction on how to eat less fat and fewer calories. They also exercised 150 minutes per week.

The answer was an obvious yes. The results of the study showed that diet and exercise "sharply reduced the chances that a person with IGT would develop diabetes." The drug, Metformin also reduced risk, but not as well as well as diet and exercise.

Read the full report by clicking here.

Read more about diabetes and exercise by clicking here.

Smoking. Dangerous for diabetics.

Smoking is a bad idea for anyone, but for diabetics the risks are even greater.

Smoking damages and constricts the blood vessels. This damage can worsen foot ulcers and lead to blood vessel disease and leg and foot infections.

Smokers with diabetes are more likely to get nerve damage and kidney disease.

People with diabetes who smoke are three times as likely to die of cardiovascular disease as are other people with diabetes.

Smoking raises your blood sugar level, making it harder to control your diabetes.