Despite massive amounts of evidence and research on how to avoid and / or eliminate diabetes, the public still isn’t receiving the message.  Sometimes small changes that are incredibly simple can make major improvements.

As an example, avoiding bottled water and switching to tea is a simple change moving from BPA loaded water to polyphenol rich tea.  Avoiding all artificial sweeteners.  Burst type aerobic exercise, even if it is just for 10 minutes a week.

This particular study focuses on the power of almonds to improve diabetes.  The authors took “well controlled” diabetics (I personally hate that phrase–no one is ever “well controlled” if they need medication to get there) and had them eat a single serving of almonds with breakfast 5 days / wk for 4 months.

They found a massive 30% reduction in blood sugar levels and a 4% reduction in HbA1c levels in these patients, which, in some patients, may be enough to reverse the diabetes diagnosis.  Few medications than can do this are without side effects.

These results are even more surprising when you take into account the standardized breakfast that the diabetics ate was bagels, butter and juice–ALL absolute no-nos for diabetics!  Despite the pro-diabetic breakfast, the almonds were still powerful enough to drop HbA1c levels.  How simple is that??

Two things to add..

First, raw or dry roasted almonds only.  Nothing that comes out of a can or has any added oils to them.  Big mistake that many make.  And while this study looked at almonds, I would not be surprised to find many other nuts having similar effects.

Second, chew more.  Several studies have found that by merely chewing food more we get a stronger anti-diabetic effect, especially in almonds.

If you’re diabetic, what are you waiting for?  If you’re not, you should make it a habit anyway..

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James Bogash

For more than a decade, Dr. Bogash has stayed current with the medical literature as it relates to physiology, disease prevention and disease management. He uses his knowledge to educate patients, the community and cyberspace on the best way to avoid and / or manage chronic diseases using lifestyle and targeted supplementation.


Please note: I reserve the right to delete comments that are offensive or off-topic.


  1. Another great study report, Dr. Bogash! One correction — the 30% reduction is in postprandial blood glucose; HbA1c was reduced by 4%.
    Keep up the great work!

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