A new study shows the risk of developing metabolic syndrome and eating nuts

 

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.