Nuts Are Not a Healthy Snack

Dr. Eric Berg 04/23/2024

When looking for a healthy snack, many people turn to nuts for a solution. And while nuts are healthy to consume, it turns out that snacking can be quite harmful to the body.

Learn about nuts, how snacking affects blood sugar levels, and what eating patterns are healthiest to follow.

The Nutritional Profile of Nuts

Nutritionally, few foods can compete with nuts. Nuts offer a unique mix of beneficial fats, proteins, carbohydrates, and dietary fiber - making them the perfect pick for those looking to stay healthy.

A single ounce of nuts contains approximately 14.2 grams of fat, which might seem high, but these are good fats.

Nuts can be very beneficial because they help keep your heart in check by lowering LDL (the 'bad' cholesterol) while raising HDL (the 'good' cholesterol).

Each serving contains around 6 grams of quality protein. That’s equivalent to the amount found in an egg.

Nuts: A Low Carb, High Fat Powerhouse

If you’re following a low-carb or ketogenic diet plan, nuts are an excellent food source as they contain only 6.1 grams of carbohydrates per ounce.

Around half that carb count is dietary fiber, making them a smart choice for those watching their blood sugar levels.

Understanding Gastric Inhibitory Polypeptide (GIP)

GIP, as it is commonly referred to, is an intriguing element of our body's metabolic activities. This hormone-like compound plays essential roles in the body.

The Role of GIP in Appetite Regulation

Firstly, let's discuss appetite regulation. For instance, when you snack on something, your body responds by releasing GIP. But why does this happen?

You see, GIP acts as a trigger, signaling your pancreas to get ready and start producing insulin.

The release of insulin aids in regulating blood sugar levels after eating, ensuring we don't experience energy crashes.

Gut Instincts and GIP

Our bodies are incredibly intuitive machines that respond accordingly to what we feed them. So when snacking becomes frequent, so too does the production of GIP. According to research, increased frequency of snacking can stimulate excessive insulin production.

Insulin Resistance and Diabetes

Gastric inhibitory polypeptide (GIP) is a hormone-like compound that circulates in the body when we consume snacks. When we snack, GIP is released into our system to stimulate insulin production.

This might sound good as insulin helps regulate our blood sugar levels. However, diabetics may not benefit from GIP due to insulin resistance.

Studies show that people with diabetes are not responsive to GIP, indicating an issue known as insulin resistance. This results in higher blood sugar levels.

So, tread carefully when snacking on nuts and other foods throughout the day. If you have diabetes or are prone to elevated glucose levels, monitor your intake of snacks like nuts.

Snacking vs. Mealtime Consumption

Let's look at our bodies' response to eating outside meal times.

Snacking on Nuts - Pros and Cons

Snacking on nuts can trigger the release of GIP, a hormone-like compound that causes your body to produce insulin and disrupts blood sugar levels.

This hormone-like compound triggers insulin production. This is especially true for people with diabetes because their bodies don't respond well to GIP—leading to higher blood sugar levels.

Incorporating Nuts into Meals

The solution isn't to stop eating nuts altogether—it's about when you eat them. Instead of mindless munching throughout the day, try adding them to regular meals or right after finishing one.

This can help control that pesky GIP release while letting you enjoy all those nutritious benefits of these superfoods.

Intermittent Fasting for Health and Weight Management

Abstaining from food may seem intimidating, but it's a straightforward yet potent approach for managing health and weight. The beauty lies in its flexibility—you can adjust the duration to fit your lifestyle.

The Science Behind Intermittent Fasting

When fasting, your body will burn through its stored glucose (sugar) for energy until it uses fat cells' stored fatty acids as fuel. Once this supply is exhausted, fat cells release stored fatty acids, your body starts burning fat instead of sugar.

This metabolic switch helps with weight loss and has several other benefits, such as improved brain function and reduced inflammation.

A study published in Cell Metabolism found that mice on an intermittent fasting regimen had better learning and memory than those fed regularly.

Intermittent Fasting and Diabetes

Fascinatingly, there are potential benefits specific to individuals with diabetes, too. This eating pattern could be a game-changer by helping control blood sugar levels naturally through meal timing adjustments rather than relying solely on medication.

An article from Diabetes Care Journal suggests that intermittent fasting might help reverse insulin resistance—a common issue among diabetics—and possibly even manage or prevent the disease altogether.

In general, reducing insulin resistance is a health goal that most people should want to achieve. Choosing to use intermittent fasting along with a healthy diet and exercise will help support sensitivity to insulin and overall health.

Conclusion

While nuts offer a wealth of nutritional benefits, the act of snacking can disrupt blood sugar levels, particularly for individuals with diabetes, due to the release of Gastric Inhibitory Polypeptide (GIP).

Strategic consumption, such as incorporating nuts into structured meals rather than snacking, can help mitigate these effects.

Additionally, exploring alternative eating patterns like intermittent fasting may offer benefits for blood sugar control and overall health. Mindful choices and meal planning are essential for optimizing metabolic health, especially for those managing diabetes.