Nutty nighttime snack beats Type 2 Diabetes

A new study published in Current Developments in Nutrition reveals how a common nut at bedtime lowers your blood sugar and fights off type 2 diabetes.

Most people with prediabetes eventually develop Type 2 unless they make some changes.

Doctors sometimes recommend to eat a small carb-based snack before bed to steady blood sugar overnight.

But researchers at Penn State wanted to try something different.

They tested how different bedtime snacks affected gut bacteria — those trillions of microbes in your gut that influence blood sugar, inflammation, and metabolism.

They recruited 51 adults with prediabetes.

Participants followed two 12-week diet phases, with a break in between.

In one, they ate 15–30 grams of carbs at bedtime (like whole grain bread).

In the other, they ate two ounces (57 grams) of dry-roasted, unsalted pistachios.

Researchers collected stool samples before and after each 12-week period and analyzed them using genetic sequencing.

After 12 weeks of pistachios, the results were striking:

1. More good bacteria. Pistachios increased Roseburia and Lachnospiraceae, which produce butyrate — a compound that improves insulin sensitivity, lowers fasting blood sugar, and reduces inflammation.

2. Less bad bacteria. Levels of Blautia hydrogenotrophica, linked to kidney and heart strain, went down.

3. More antioxidants absorbed. Eubacterium flavonifractor levels dropped. These microbes normally break down antioxidants from foods like pistachios, so with fewer of them, your body keeps more of the good stuff.

In short, the gut microbiomes of pistachio-eaters looked healthier and more supportive of blood sugar control than those eating carbs.

So this helps with blood sugars management.

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Make simple diet changes… which treat the underlying causes of type 2 diabetes… which stabilize your blood sugar… which heal your type 2 diabetes for good… Learn how here…