Nuts and health
Nut consumption is associated with a better nutrient profile and diet quality, lower body weight and a lower prevalence of...
There are three new studies with nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts). Nut consumption is associated with a better nutrient profile and diet quality, lower body weight and a lower prevalence of metabolic syndrome, and a decrease in several cardiovascular risk factors compared to those observed among non-consumers.
First study
First, the Adventist Health Study examined the effect of nut intake on the risk of metabolic syndrome (MS) in a population with a wide range of nut intake ranging from never to daily. Researchers at Loma Linda University studied 803 adults using a validated food frequency questionnaire and assessed both nut and peanut consumption together and separately. The results show that one serving (28 g or 1 ounce) of nuts per week was significantly associated with 7% less metabolic syndrome. Interestingly, while overall nut consumption was associated with a lower prevalence of metabolic syndrome, nuts specifically appear to provide beneficial effects for MS, independent of changes in demographics, lifestyle, and other dietary factors.
Second study
The second study looked at 14,386 adults who participated in the 2005 to 2010 National Health and Nutrition Examination Survey (NHANES). Intake was from 24-hour recall data and tree nuts, consumers were defined as those consuming more than ¼ ounce of tree nuts (average consumption was about one ounce/day). As seen in previous research, nut tree consumers had higher daily calorie intake (2,468 vs 2,127 calories) and nutrients of concern. Fiber (21 v 16 grams [g]), potassium (3,028 v 2,691 milligrams [mg]), magnesium (408 v 292 mg); monounsaturated fats (36 V 29 g), and polyunsaturated fatty acids (21 V 17 g), but lower intake of added sugars (15 V 18 teaspoons), saturated fats (25 V 27 g), and sodium (3,197 v 3570 mg) than non-consumers. In addition, those who consumed nuts had lower systolic blood pressure (120 v 122 mmHg, p = 0.0120) and increased HDL-cholesterol (the good one) (55 v 53 mg / dl, p = 0.0020). In population terms, these reduced risk factors could lead to better health. The consumption of nuts should be encouraged to improve diet quality, nutrient intake, weight status, and some cardiovascular risk factors.
Third study
Finally, a third study examined several risk markers for cardiovascular disease. In 2011, researchers at the University of Toronto and St. Michael’s Hospital in Toronto, Canada, published the largest study to date on walnuts and diabetes showing that about two ounces of walnuts per day, as a substitute for carbohydrate-rich foods, can improve blood glucose and blood lipid control in people with type 2 diabetes. The researchers analyzed the effects of nuts on various cardiovascular markers. It was found that nut consumption was associated with an increase in monounsaturated fatty acids (the good fats) in the blood. It correlates with a decrease in total cholesterol, LDL cholesterol (the bad kind), blood pressure, 10-year coronary disease risk, HbA1c (a marker of blood sugar control over the previous three months) and fasting blood glucose. Nut consumption was also found to increase LDL particle size, which is less harmful when it comes to heart disease risk. This study found other ways that consuming nuts can improve overall cardiovascular health. These three new studies, independent of each other, support the growing body of evidence showing that nut consumption can improve health. In 2003, the FDA (in its Qualified Health Statement for Nuts and Heart Disease) recommended that people eat 1.5 ounces of nuts a day. This is well above current consumption levels. What we have to encourage people to eat is a handful of nuts every day.
