People who eat walnuts gain less weight
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People who eat walnuts gain less weight, are at lower risk of diseases like diabetes, heart disease, and often eat healthy.
A new study has found that eating a handful of walnuts a day can lower your blood pressure, reduce your weight, and in turn lower your risk of diabetes and heart disease.
Scientists at the University of Minnesota discovered the miraculous potential benefits of nuts after observing the diets of 3,300 people for more than 25 years and several medical examinations.
Walnuts are the only nuts that contain omega-3 alpha-linolenic acid (ALA), which scientists say may explain their benefits. The fatty acid has been previously found to improve heart health. However, they say more research is needed to confirm the findings.
Previous research has linked walnuts to lowering blood pressure and suggesting they prevent diabetes and heart disease. However, these results have yet to be confirmed by rigorous clinical trials.
In a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases, scientists analyzed data from 3,341 people aged about 45 years.
People took part in the study “Risk of coronary arteries in young people” conducted by the University of Alabama between 1985 and 2015.
They were initially interviewed about their diet and followed through the seventh, 20th, and 25th years of the study. Of those who took part in the study, 340 people who ate walnuts consumed an average of about 0.6 ounces (19 grams) per day – the equivalent of seven walnut kernels.
At the age of 20, they were again invited for a medical examination, where their BMI was measured, as well as their activity level and blood pressure.
The results showed that those who ate walnuts had lower blood pressure than those who did not.
Blood pressure measurements are shown as two numbers: systolic pressure—or the pressure on the walls of the arteries when the heart beats—and diastolic pressure—the pressure on the walls of the arteries between beats.
Among those who did not eat walnuts, the blood pressure was 117.2/73.6 mm Hg. Art. Those who really ate nuts – 116/71 mm Hg. Art. That is, their diastolic blood pressure, or second reading, was significantly lower.
But none of those were in the unhealthy range, which, according to the Centers for Disease Control and Prevention, is over 120/80 mmHg. Art.
Scientists have also suggested that walnuts lead to less weight gain and better nutrition. They found that those who didn’t eat nuts had a BMI of 29.7, placing them in the upper end of the overweight range, and 39 percent were obese. But among those who ate walnuts, the BMI was barely lower at 29, while 35 percent were obese. Those who ate the nuts also had a higher document activity score than those who didn’t.
The walnut eaters showed significantly lower fasting glucose levels.
Seo-Yoon Yi, a university public health graduate student who participated in the study, said the study confirms that walnuts are “part of a healthy diet.”
“Interestingly, walnut consumers had a better profile of cardiovascular disease risk factors, such as a lower body mass index… compared to other nut consumers.”
Walnuts may help the heart because they are the only omega-3-containing nut that has been linked to heart health.
They also contain a variety of other nutrients, including protein, fiber, and magnesium, which may also support heart health.
But the researchers added that their results were observational and that clinical trials should be conducted to confirm the results.
It was also not clear if other nuts also had an effect, as those who eat walnuts tend to eat more nuts compared to those who don’t.
Christina DENYSYUK
Photo: Shutterstock/ Krasula
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