The ever-increasing prevalence of obesity nationwide has given rise to a disturbing new statistic. According to the American Heart Association, “metabolic syndrome is a serious health condition that affects approximately 23% of adults.” This health crisis represents a constellation of unhealthy conditions that greatly increases the risk of developing life-threatening diseases such as diabetes and heart disease. Today, we’re going to take a closer look at how eating nuts can reduce your risk of harm.
Simply put: one in four Americans now faces a dramatically shortened life expectancy – and even the possibility of sudden premature death – from a disease that is, to a large extent, preventable. As with so many other modern conditions that jeopardize our health and well-being, a lack of physical activity and a diet high in processed foods, trans fats and refined sugars are major culprits setting the stage for metabolic syndrome.
Discover the “flip side” of this unwanted health problem
New research shows that increasing your intake of certain natural, unprocessed foods – namely “nuts” such as Brazil nuts, cashews, almonds and walnuts – can help reverse the situation. Naturally, you might be wondering how do nuts help people with metabolic syndrome?
Markers of metabolic syndrome include low levels of beneficial HDL cholesterol, high triglyceride levels, high blood sugar, high blood pressure, and central obesity, or excess abdominal fat. A person who suffers from three of these conditions is considered to have metabolic syndrome.
According to a recent scientific journal, Eating Brazil nuts, cashews and other nuts may reduce two different markers of metabolic syndrome: triglyceride and blood sugar levels. In an analysis recently published in the medical journal BMJ openDr. John Sievenpiper, a physician and renowned researcher at the Center for Clinical Nutrition and Risk Factor Modification at St. Michael’s Hospital, evaluated 49 randomized clinical studies involving 2,000 participants.
Most studies involved patients adding 50 grams of nuts to their daily diet for eight weeks. Sievenpiper notes that walnuts were most effective at lowering triglycerides and blood sugar when eaten in place of refined carbohydrates, and speculates that the high levels of monounsaturated fats in nuts were partly responsible for the beneficial effect.
In fact, nuts are high in magnesium, which plays a role in glucose absorption via insulin and also aids in blood sugar control.
A wealth of clinical research supports the beneficial effects of nuts on life
Many studies and trials confirm the beneficial effects of nuts. In a recent review published in 2014 in the scientific journal PLoS Onethe authors noted that diets containing tree nuts significantly reduced hemoglobin A1C and fasting blood sugarthus improving glycemic control in people with type 2 diabetes and reducing the need for antihyperglycemic drugs.
Previous research has shown an association between increased nut consumption and reduced risk of heart disease, lower cholesterol, reduced insulin resistance and reduced body fat. In a study published in the journal BioMed Central BMC Medicineresearchers found that people who ate nuts – especially walnuts (more than three times a week) – had a reduced risk of dying from heart disease and cancer compared to those who did not eat nuts nut.
Nut eaters reduced their overall mortality risk by 39%; people who preferred nuts – with 45% lower overall death rates – fared even better. Regular nut eaters reduced their risk of dying from cardiovascular disease by 55%!
You Can Eat “Healthy Fats” And Not Gain Weight
As several studies have shown, nuts – while high in calories and fat – are not a “fattening” food per se. Several studies have shown that regular nut eaters tend to be thinner than non-nut eaters.
In one influential study, volunteers added a daily handful of almonds to their diets without attempting to cut calories or adjust their food intake. Not only did they not add any books; they actually lost modest amounts of weight.
Almonds seemed to cause participants to automatically eat fewer carbs, without consciously trying to do so. A weight loss technique that delivers results without conscious effort – isn’t that every dieter’s dream?
Healthy snacks that offer an impressive nutritional profile
In addition to their healthy monounsaturated fatty acids — including oleic acid, the same cholesterol-lowering LDL fat found in olives and avocados — walnuts contain healthy amounts of plant-based protein and dietary fiber, and are loaded antioxidants, phytochemicals and phytosterols. Vitamin E, a fat-soluble vitamin that helps maintain the integrity of cell membranes, is found in ample amounts in nuts; walnuts are particularly rich in this free radical-scavenging nutrient.
All nuts are extraordinarily rich in the essential minerals magnesium and potassium, as well as the trace minerals selenium and manganese, which play a vital role in the production of glutathione peroxidase and superoxide dismutase, the two main antioxidants endogenous to the body.
Medical authorities are beginning to recognize the superior nutritional qualities of tree nuts.
Conventional medical institutions are increasingly convinced of what many natural health advocates and proponents of vegetarian and vegan diets have known all along – that nuts are nutritional powerhouses that can fight disease and promote health.
The United States Food and Drug Administration (FDA) has granted all nuts a qualified health claim for reducing the risk of cardiovascular disease, while medically recognized diets, such as the Mediterranean diets and DASH – Dietary Approaches to Stop Hypertension -, focus on healthy amounts of trees. nuts.
Are there other nuts that help with metabolic syndrome?
Yes. While Brazil nuts, cashews, almonds and walnuts seem to be the most studied, chestnuts, hazelnuts, macadamia nuts, coconuts, pistachios and pine nuts are also snacks delicious and satisfying flavors that offer similar health benefits.
When buying nuts, opt for those that are organically grown and free of pesticides and chemicals; avoid those that are heavily salted or sweet. Like any food, nuts can cause allergic reactions in those who are sensitive to them.
Of course, if you are allergic to nuts, do not eat them..
Whether you choose chewy, buttery cashews, creamy Brazil nuts, delicately flavored almonds, or rich, satisfying macadamias, you can be assured you’re snacking on one of nature’s most powerful foods – capable to help reduce the risk of heart disease, diabetes and metabolic syndrome.
Reposted from NaturalHealth365
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