A recent study has found that eating tree nuts such as Brazil nuts, walnuts and pecans can help lower the risk of heart disease as well as stroke and diabetes. In randomized, controlled studies, such nuts were deemed to decrease blood sugars and blood fats, metabolic syndrome risk factors for the aforementioned health conditions.
The finding reinforces many others that have come before it, once again demonstrating the healthful benefits that eating nuts provides the body.
In the study, when tree nuts replaced refined carbohydrates rather than saturated fats, the largest reductions in these levels were observed. Furthermore, weight gain was not a cause for concern during the study; although being overweight is another metabolic syndrome risk factor and nuts contain fats, they are of the healthy, unsaturated kind and therefore did not negatively impact the study.
Most people don’t eat daily serving size of tree nuts, but should
While participants consumed approximately 50 grams of nuts daily, which is more than one serving of tree nuts, Dr. John Sievenpiper, a physician and researcher involved in the study, says that North Americans typically eat less than a serving daily anyway and that 50 “grams of nuts can be easily integrated into a diet as a snack or as a substitute for animal fats or refined carbohydrates.”
In line with Dr. Sievenpiper’s statement about the current low consumption of these healthy nuts, The World’s Healthiest Foods website notes that just 5.5% of all adults aged 19-50 eat any kind of tree nut.
Health benefits of some tree nuts
Regarding walnuts, the site explains that their antioxidant and anti-inflammatory benefits “are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes.” Walnuts have also been shown to help fight certain cancers, improve bone health and boost memory.
Brazil nuts are excellent for heart health, but they also contain large amounts of the trace mineral selenium, known to help those with immune and thyroid disorders. Additionally, Brazil nuts also help build stronger bones and teeth while also maintaining connective tissue.
Other tree nuts include hazelnuts, pistachios, macadamia, chestnuts, almonds, cashews and pine nuts.