Recipe shown: Garlic
and Rosemary Pecans
Is there any family gathering or party without a table of nuts to eat? Really, handfuls of hazelnuts were more than just adorable in the days before you bought pre-shelled nuts.
Although nuts sometimes receive a poor rap
because of their high fat and sodium content, the majority of their fat is
heart-healthy unsaturated fat, and the sodium is added during processing (plus,
there are types that don't include salt).
Research indicates that eating nuts on a daily
basis may lower your risk of colon cancer, help you lose weight, and improve
your cholesterol levels.
Furthermore, a recent study that was published
in Nutrients on December 9, 2023, indicates that young adults who eat nuts may
have a lower chance of developing metabolic syndrome.
A group of risk factors called metabolic
syndrome raises a person's chance of developing heart disease, stroke, and
diabetes, among other illnesses. About one in three persons in the United
States, according to the National Heart, Lung, and Blood Institute, have
metabolic syndrome, which is defined by having three or more of the following
symptoms:
·
An
oversized waist
·
elevated
blood pressure
·
elevated
blood sugar levels
·
elevated
triglycerides in blood
·
reduced
HDL ("beneficial") cholesterol
The good news is that lifestyle modifications
can both prevent and perhaps treat metabolic syndrome. And one important thing
that can help you get there is nuts.
How the Research Was
Performed
Vanderbilt University researchers selected 84
young adults, aged 22 to 26, who all had at least one metabolic syndrome risk
factor. The participants were randomly separated into two groups—one group was
instructed to substitute their typical high-added-sugar, high-carb snacks with
tree nuts and received snack packs of mixed nuts that contained unsalted raw
cashews, pistachios, hazelnuts, macadamia nuts, pecans, almonds and walnuts.
The other group was told to consume
high-carbohydrate snacks. In terms of calories, protein, fiber, and salt
content, the snack packs they were given were comparable to the nut snack
packs. Nutri-Grain/granola-style bars, animal crackers, graham crackers, and
unsalted pretzels were all included in these packs.
Participants got menus based on the 2020–2025
Dietary Guidelines for Americans and received basic nutrition counseling,
including portion sizes. To increase the validity of the comparisons between
the groups at the end of the trial, each group consumed roughly the same amount
of calories.
Additionally, accelerometers—devices that track
levels of activity—were worn by the participants. This was also done to improve
the final group comparisons' validity.
Blood pressure, BMI, waist circumference,
triglyceride and cholesterol levels, and blood sugar levels were measured at
baseline and again at the conclusion of the trial. Each participant was
assigned a metabolic syndrome score based on this information, which assessed
their likelihood of developing metabolic syndrome.
What the Research
Discovered
Researchers discovered that the nut
intervention group showed improvements in some metabolic syndrome-related
metrics at the conclusion of the 16-week study period and after all the data
had been gathered. In particular:
In females, the waist circumference was
smaller.
Male blood insulin levels improved.
In both genders, there was an approximately 11%
improvement in the triglyceride to HDL cholesterol ratio.
With a 67% decrease for females and a 42%
reduction for males, metabolic syndrome scores dramatically improved.
The authors of the study came to the conclusion
that eating tree nuts on a regular basis can improve insulin sensitivity, lipid
biomarkers (such as cholesterol and triglycerides), and waist circumference—all
without limiting caloric intake.
Conclusion
The Final Word
If you don't have a tree nut allergy, replacing
your high-carb snacks with nuts could be beneficial to your health. Just
remember to consume nuts mostly raw or roasted, ideally with minimal to no
added salt or oil. An excessive amount of salt may raise blood pressure, which
over time may raise the risk of heart disease, diabetes, and other conditions.
Snacking on nuts can help stabilize blood sugar
levels and keep you full and satisfied until your next meal, in contrast to
high-added-sugar snacks that cause your blood sugar to spike before the
inevitable fall. Snacking on nuts can help stabilize blood sugar levels and
keep you full and satisfied until your next meal, in contrast to
high-added-sugar snacks that cause your blood sugar to spike before the inevitable
fall.
Just be aware that one ounce is around the
amount of a serving of almonds. That equates to roughly 49 pistachios, 18 whole
cashews, or 14 halves of walnuts.
Just be aware that one ounce is around the
amount of a serving of almonds. That equates to roughly 49 pistachios, 18 whole
cashews, or 14 halves of walnuts.
While nuts aren't a miracle food, they can play
a significant role in a varied, well-balanced diet that also contains lots of
good grains, lean protein, fruits, vegetables, and dairy (if you consume
it).
But factors other than food can affect a
person's risk of contracting an illness. Getting lots of good sleep,
controlling stress, and engaging in physical activity are other lifestyle
practices that lower the risk of metabolic syndrome.