Incorporating tree nuts into the diet can enhance health without calorie restriction, according to Vanderbilt University Medical Center researchers. This is particularly beneficial for young adults worried about metabolic syndrome (MetSx), a set of conditions increasing the risk of heart disease and diabetes, as per the study, emphasizing the positive impact of nut consumption.
Tree nuts contribute to weight loss
In a 16-week controlled dietary experiment, 84 young adults (22-36 years old), mostly overweight, were divided into two groups. One group consumed daily one ounce of unsalted tree nuts, while the other ate a carbohydrate-rich snack with equal calories. Women in the tree nuts group exhibited a significant reduction in waist size and a tendency towards decreased visceral fat, the harmful abdominal organ fat.
Individuals in the nut group experienced significant reductions in insulin levels. Both men and women exhibited enhancements in lipid profiles, particularly in triglycerides and TG/HDL ratios, essential indicators of cardiovascular health.
Dr. Heidi J. Silver, the principal investigator of the study and research professor of medicine at Vanderbilt University Medical Center, said that when examining the impact of tree nut snacks on individual MetSx scores they observed a 67% decrease in MetSx scores in females, and a 42 percent decrease in MetSx score was noted in males.
MetSx among young American adults stands at 21.3%
The significance of the research lies in the growing prevalence of MetSx among American young adults, currently at 21.3%. Dr. Silver emphasizes that snacking constitutes nearly 25 percent of daily calories in this demographic. The suggestion is to replace conventional high-carbohydrate snacks with tree nuts such as almonds, cashews, Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, walnuts and macadamias to potentially reduce the risk of metabolic syndrome and its associated consequences in this age group.
Research highlights tree nuts’ established benefits in combating chronic diseases like obesity, diabetes, and heart disease. Executive director Maureen Ternus recommends incorporating tree nuts into daily diets, emphasizing the FDA’s 2003 suggestion of 1.5 ounces per day to address metabolic syndrome and associated risks, urging increased nut consumption, particularly among at-risk Millennials.
