Nuts help dampen hunger and provide healthy fats, magnesium, and fiber. Peanuts and other varieties are thought to help reduce the risk of heart disease and help improve cholesterol levels. Some research suggests that eating nuts may reduce the risk of diabetes. Because of this, people with diabetes should consume nuts to help reduce their cardiovascular risk, according to a study published in 2008 in the Journal of Nutrition. A common myth is that nuts should be avoided by those who want to lose weight because they're thought to be fattening. Not so, according to the National Institute of Diabetes and Digestive and Kidney Disease, which suggests consuming nuts, which are high in calories, in small portion sizes—say, a half-ounce of mixed nuts, totaling about 84 calories.
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