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Healthy despite high fat walnuts provide protection against diabetes
Walnuts are not only a delicious healthy snack, they also help reduce the risk factors of type 2 diabetes. In a new study, subjects were given walnuts daily for six months. As a result of this diet, blood vessel function improved and the levels of LDL or "bad cholesterol" decreased. Both are considered a risk factor for type 2 diabetes. The results of this study have now been published by the researchers in the journal "bmj open diabetes research & care".
Walnuts are rich in essential fatty acids (EFAs) and other essential nutrients. However, the nuts also have a high calorie content. So the researchers wondered how useful it was to advise people to eat nuts every day, or whether this change in diet was followed by automatic weight gain. The scientists wanted to determine if the metabolic benefits from nutritious high-quality diets would be "neutralized by associated weight gain," said the researcher. David Katz.
Walnuts protect against diabetes. Picture: karepa - fotolia Study tests impact of daily walnut consumption
In total, 81 women and 31 men, aged 25 to 75 years were examined. All had in common to develop an increased risk of type 2 diabetes. The subjects were divided into two groups. One group was given about 60 grams of walnuts daily in addition to their normal diet; the other group received no nuts. After a period of six months, there was a break of twelve weeks, after which the two groups were exchanged. The team then recorded size and weight, body mass index (BMI), waist circumference, diet quality, cholesterol status, glucose status, and participants' blood pressure.
Daily nutrition by walnuts should be supplemented with nutritional advice
In subjects who had consumed walnuts, it was found that the function of the blood vessels and the overall quality of the diet had improved. The daily diet of walnuts did not affect blood pressure or HDL ("good cholesterol"). Although blood sugar tended to increase during this time, waist circumference was significantly reduced when walnut diets were combined with calorie restriction advice. In the group that consumed walnuts, body fat increased in the subjects who did not receive nutritional counseling. In comparison, the fat content was about the same for the participants who had received advice on calorie restriction, said the scientist. Katz in a statement. It is therefore important that people who eat many walnuts, be informed how they compensate for the extra calories and possibly save on other food. The study's researchers recommend that a maximum of twenty to 35 percent of total calories a day consist of fats. With a 1,800 calorie diet, 40 to 70 grams of fat are ideal every day, added the doctors. (As)