A study from Tufts University researchers found that 45% of the more than 300,000 deaths that were linked to heart disease, diabetes, and stroke were due to either consuming too much of or not enough of certain nutrients such as omega-3 fatty acids that are found in nuts.
Harvard researchers also suggest that those who consume nuts on a regular basis tend to live longer and healthier lives than those who do not; finding that nut eats are 20% less likely to die from serious diseases and they are typically more slender than those who don’t eat nuts.
Recently a team of researchers from Iran University Medical Sciences found evidence supporting nuts helping to reduce weight gain. Findings published in the journal Nutrition Research suggest that the long term consumption of nuts helps to considerably lower the risk of obesity.
According to the report nuts are rich in essential dietary nutrients and bioactive compounds that help to promote metabolic health. But nuts are high in calories, most of which come from heart healthy fats. To determine if nuts contribute to unwanted weight gain the team analyzed 6 papers meeting their criteria with a follow up of at least one year.
Four of the studies found an inverse association between weight gain, obesity, and overweight risk with nut consumption, and another showed a significant inverse association. Based on their findings the researchers concluded that the long term consumption of nuts helps to reduce unwanted weight gain, and decreases the risk of being overweight or obese.
Nuts are also rich sources of monounsaturated fats which are healthy fats that support heart health by helping to decrease bad cholesterol levels. Additionally they contain fiber and protein which can help to curb your appetite and reduce snacking by making you feel full for longer.
There are a variety of nutritious nuts available that can be easily added to your diet which are very versatile in the ways that they can be used such as almonds, pistachios, walnuts, cashews pecans, macadamia nuts, Brazil nuts, hazelnuts, and peanuts. Nuts are best to be enjoyed in moderation and can be used in smoothies, as a salad topping or as a raw snack.
