We are Nuts about Nuts?

The health benefits of nuts have been studied extensively and for good reason. These protein-packed nibblies are much more beneficial for our health than previously thought. In all our nutrition clinics in Orange, Bathurst and Dubbo we recommend eating nuts for a variety of medical reason because of their nutrition properties. Whether your trying to adjust your nutrition for fertility, weight loss, weight gain, cholesterol lowering, sports nutrition or for even healthy eating, then nuts should be part of your diet, We are nuts about nuts!

Nuts are known to be high in healthy fats, protein and fibre. Emerging research has shown that healthy fats in the diet are extremely important for heart health, lowering the risk of cardiovascular disease and coronary heart disease, improving cholesterol levels, and much more. But there are many other key nutrients in nuts that make them extremely nutritious, disease-fighting foods to add to our diet

Nuts contain at least 28 nutrients and have the highest protein content of common plant foods. Some of the key nutrients include:

★    Healthy fats

★    Protein

★    Vitamin E

★    B group vitamins

★    Fibre

★    Phytosterols

★    Phytochemicals

★    Magnesium

Regular nut consumption (~30g per day) has been linked with:

●     Weight loss and improved satiety (longer feelings of fullness).

○     Nuts are an excellent source of protein and fibre which can contribute to satiety and lead to less snacking or food intake over the day, leading to the following benefits:

■      Fuller for longer

■     Boosts metabolism by 5-10%

■     Lower absorption of calories from nuts - the fibrous walls in nuts blocks our bodies from absorbing the total fat and kilojoule content of them.

■     Healthy unsaturated fats in nuts help to curb hunger

●     What about weight gain??

○     While nuts are an energy-dense food due to their higher fat content, they have not been shown to cause weight gain. This may be due to the effects of nut consumption on satiety, appetite control and cholesterol lowering as well as other health properties and interactions between nuts and other foods in the diet.

●     Provides essential fattty Acids and minerals such as Selenium required for improved fertility and hormones levels, epeically in sperm health.

• Almonds, walnuts, and hazelnuts are packed with nutrients that have been linked to healthier sperm and such as omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium. These nutrients are known to protect sperm from free-radical damage and maintain the structural integrity of sperm. This, therefore helps with fertility! . Aiming for 60g per day can be a great start (this is about 20 nuts) TOP TIP: Brazil nuts are highest in Selenium !!

● Improved cholesterol levels.

○     Healthy unsaturated fats found in nuts can reduce total cholesterol levels, and LDL “bad” cholesterol levels. This is important for preventing plaque build-up in our arteries, reducing the risk of coronary heart disease.

●     Improved diabetes management and blood glucose control

○     Nuts are a healthy, protein-based snack that can help to control blood glucose levels and satiety

○     The unsaturated fats and polyphenols in nuts can help to improve insulin function

○     Decreased glycaemic response. A nut-based snack has been shown to lower the effects of high glycaemic index carbohydrates on blood sugar levels. Adding nuts to carbohydrate- rich meals REDUCES the rise in blood glucose after eating. So pair some peanut butter with bread, or a small handful of nuts with your next sandwich!

●     Improved cognitive function. Indeed, walnuts are good for brain health after-all!

○     The abundance of nutrients in all nuts, including vitamins, polyunsaturated fats, magnesium, zinc, iron, phytonutrients and manganese are important for brain health

○     Regular intake of a moderate serving of nuts (15-30g daily) showed higher cognitive scores in healthy older adults compared to those who did not consume nuts. 

●     Reduced burden of cardiometabolic diseases. Research has shown that LOWER intake of nuts/seeds and fruit has been associated with higher rates of diet-related cardiometabolic disease.

○     A diet LOW in nuts and seeds is the 3rd biggest dietary risk factor for disease.

○     A 30g handful of nuts per day has been shown to reduce the risk of death from coronary heart disease and cardiovascular disease by 25-50%

●     Reduced risk of cancer

○     New research has linked regular nut consumption with reduced risk of cancer, particularly for cancers of the digestive system. The disease-fighting components of nuts, including their antioxidant and polyphenol content may play a role in reducing inflammation and insulin resistance, and decreasing oxidative stress → all of which are risk factors for cancer 

●     Supporting immunity

○     Nuts provide an abundant supply of important nutrients needed to support immune health. These nutrients help to build immune proteins, synthesise new immune cells and limit tissue damage from stress through antioxidant action. 

●     Improved mental health and lowered risk of depression

○     Nuts have been shown to produce the happy-hormone “serotonin”

So, What does a healthy handful of nuts look like?

Aim for 30g- equivalent to a small handful and OPT for unsalted. 30g is also equivalent to the following amounts: 

·       30 pistachios

·       20 almonds or hazelnuts

·       15 cashews or pecans or macadamias

·       10 brazil nuts

·       10 whole walnuts

·       4 chestnuts

·       1 tablespoon pine nuts

·       Or 30g mixed nuts

A regular handful of unsalted nuts in the diet may just be what the doctor prescribed! Start going nuts for nuts today!

*It is important to remember that benefits from one particular food are usually seen in the context of a healthy balanced diet. Diet variety and healthy eating is key!

For those with nut allergies, these health benefits can be obtained from other foods high in the above mentioned key nutrients combined with a healthy balanced diet.

Written by Marley Desmares-Matters, Accredited Practicing Dietitian. Book in with Marley to receive individualised nutrition advice tailored to YOUR needs and lifestyle. Marley can offer nutrition and dietetic support for a range of health conditions, including chronic disease (diabetes, high cholesterol, PCOS, endometriosis, coronary heart disease, fatty liver), general health and wellbeing, paediatrics, IBS and other gastrointestinal diseases and more. Contact us by phone or book online today.  If you would like a apppintment with Marley, she is seen clients in Bathurst and Orange. Phjone 5301 6435 to book or book online here . Marley works in our Orange and Bathurst in our Central West clinics. She can also do home visits and groups education sessions if you require. Phone or email us claire@wardnutrition.health for further information. If you dont live near us, then we do have teleheath and zoom options available !

References

1.       Wang, J., et al. Mixed tree nut snacks compared to refined carbohydrate snacks resulted in weight loss and increased satiety during both weight loss and weight maintenance: A 24-week randomized controlled trial. Nutrients 2021; 13:1512.

2.       Li, Z., et al. Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. J Am Coll Nutr 2010; 29:198–203.

3.       Rock, CL., et al. Walnut consumption in a weight reduction intervention: Effects on body weight, biological measures, blood pressure and satiety. Nutr J 2017; 16:76.

4.       Foster, GD., et al. A randomized trial of the effects of an almond-enriched, hypocaloric diet in the treatment of obesity. Am J Clin Nutr 2012; 96:249–54.

5.       Long, J. et al. Nut consumption and risk of cancer: A meta-analysis of prospective studies. Cancer Epidemiol Biomarkers Prev. 2020; 29(3):565-73.

6.       Naghshi, S. et al. Association of total nut, tree nut, peanut, and peanut butter consumption with cancer incidence and mortality: A comprehensive systematic review and dose-response meta-analysis of observational studies, Advances in Nutrition, 2020.

7.       Ziouziou I, et al. Association of prostate cancer with nuts, seeds, alcohol and processed meats: A worldwide population-based study. Nutr Cancer. 2020; 5:1-8.

8.       Aune, D., et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: A systematic review and dose-response meta-analysis of prospective studies. BMC Med, 2016. 14(1): 207.

9.       Harvard Medical School. How to boost your immune system. Harvard Health Publishing, 2021. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system (accessed May 2021)

10.   National health and Medical Research Council. Australian Dietary Guidelines. 2013. NHMRC. https://www.eatforhealth.gov.au/

11.   Lu, L., Silvestre, M., Sequeira, I., Plank, L., Foster, M., Middleditch, N., . . . Poppitt, S. (2021). A higher-protein nut-based snack product suppresses glycaemia and decreases glycaemic response to co-ingested carbohydrate in an overweight prediabetic Asian Chinese cohort: The Tū Ora postprandial RCT. Journal of Nutritional Science, 10, E30

12.   Sisa, I., Abeyá-Gilardon, E., Fisberg, R., Jackson, M., Mangialavori, G., Sichieri, R., . . . Singh, G. (2021). Impact of diet on CVD and diabetes mortality in Latin America and the Caribbean: A comparative risk assessment analysis. Public Health Nutrition, 24(9), 2577-2591. doi:10.1017/S1368980020000646

13.   Sahar Jafari, Erfan Hezaveh, Yahya Jalilpiran, Ahmad Jayedi, Alexei Wong, Abdolrasoul Safaiyan & Ali Barzegar (2021) Plant-based diets and risk of disease mortality: a systematic review and meta-analysis of cohort studies, Critical Reviews in Food Science and Nutrition, DOI: 10.1080/10408398.2021.1918628

14.   Nerea Becerra-Tomás, Indira Paz-Graniel, Pablo Hernández-Alonso, David J A Jenkins, Cyril W C Kendall, John L Sievenpiper, Jordi Salas-Salvadó, Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies, The American Journal of Clinical Nutrition, Volume 113, Issue 4, April 2021, Pages 960–971, https://doi.org/10.1093/ajcn/nqaa358

15.   Monnard, CR, Dulloo, AG. Polyunsaturated fatty acids as modulators of fat mass and lean mass in human body composition regulation and cardiometabolic health. Obesity Reviews. 2021; 22(S2):e13197. https://doi.org/10.1111/obr.13197