Nuts

Shaun, since you were asking about nuts, here’s Dr. Greger’s video today. He must have heard you!

Here’s that first study: Association of Nut Consumption with Total and Cause-Specific Mortality, New England Journal of Medicine, November 2013

“Conclusions: In two large, independent cohorts of nurses and other health professionals, the frequency of nut consumption was inversely associated with total and cause-specific mortality, independently of other predictors of death.”

It was dose dependent too, the more often one ate nuts, the lower their risk for early death. Hazard ratios:

0.93 for the consumption of nuts less than once per week
0.89 for once per week
0.87 for two to four times per week
0.85 for five or six times per week
0.80 for seven or more times per week

The lower that number, the lower the risk for death. So, 0.80, or daily nut consumption, is better than 0.93, less than once a week.

That study was funded in part by the nut industry. He noted later that this study had no ties to the nut industry:

Health Benefits Of Nut Consumption With Special Reference To Body Weight Control, Nutrition, January 2012

“Nut consumption has been associated with several health benefits, such as antioxidant, hypocholesterolemic, cardioprotective, anticancer, anti-inflammatory, and antidiabetic benefits, among other functional properties.

Because nuts are energy-dense foods with high-fat content, there is a misconception among consumers that increased consumption may lead to unwanted gain in body weight with the risk of developing overweight/obesity. Nonetheless, available epidemiologic studies and short-term controlled feeding trials have supported the theory that the inclusion of nuts in the typical diet does not induce weight gain, despite an expected increase in total caloric intake.”

And that pistachio study!

Effects Of Pistachios On Body Weight In Chinese Subjects With Metabolic Syndrome, Nutrition Journal, April 2012

Participants added either no pistachios, 42 g pistachios (70 nuts), or 70 g pistachio (120 nuts) a day to their diets for 12 weeks. Look at this…

PistachioStudy
Body weight (A) and BMI (B) in 12 weeks. – ◆- dietary control group (DCG), -■-recommended serving of pistachio (RSG), -▲-high serving of pistachio (HSG).

Completely level lines … There were no significant changes in body weight, BMI, or waist-to-hip ratio, in any groups during the study. Also, 2-hour postprandial glucose was lower in the pistachio-eating groups after 12 weeks.

Add 120 pistachios a day to your diet and not gain weight? How is that possible? Who knows, but…

“Studies have suggested that the lipid in nuts is more poorly absorbed than from other food sources.”

Boy, a calorie sure is not a calorie.

3 thoughts on “Nuts

  1. Pingback: We Absorb Fewer Calories When We Eat Whole Foods (The Case Of Almonds) | Fanatic Cook

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