People know that olive oil, nuts, and low-fat foods are all beneficial to health. A trial conducted by Spanish researchers shows that regular consumption of nuts has the best effect on promoting health.
This research finding was published in the latest issue of the Archives of Internal Medicine.
Research
Researchers from the University of Rovira i Virgili in Spain tracked about 1,200 volunteers for one year.
These volunteers, aged 55 to 80, had no history of heart disease but faced various health risks; some had large bellies, while others suffered from high blood pressure or diabetes. Of these, 751 people had metabolic syndrome, meaning they had at least three of the following five conditions: abdominal obesity, high triglycerides, high blood pressure, high blood sugar, and low levels of high-density lipoprotein (HDL).
The researchers randomly divided these people into three groups, ensuring each group had a similar number of people with metabolic syndrome. The first group ate a low-fat diet; the second group followed a "Mediterranean diet" rich in fruits, vegetables, and fish and ate 30 grams of nuts daily; the third group, in addition to the "Mediterranean diet," consumed at least four tablespoons of olive oil daily.
Nutritionists asked the two groups on the "Mediterranean diet" to use olive oil for cooking, substitute "white meat" for beef and processed meats, and allow red wine only for those who drank alcohol.
Results
After one year, the researchers found that the number of people with metabolic syndrome decreased in all three groups, but the most significant improvement was seen in the group that ate nuts. These people ate about 3 walnuts, 7 or 8 hazelnuts, and an equal amount of almonds daily. Their average weight did not decrease, but many people's "beer bellies" shrank, and their cholesterol and blood pressure also improved.
Dr. Jordi Salas-Salvador, who led the study, said that nuts can increase satiety while enhancing the body's ability to burn fat.
"Nuts can improve metabolic syndrome through multiple mechanisms," Salvador wrote in an email to the Associated Press. "They are rich in fiber and vitamin E and have anti-inflammatory and antioxidant effects. At the same time, nuts also contain unsaturated fats, which can lower triglycerides in the blood and increase high-density lipoprotein."
He also pointed out that nuts cannot lower blood sugar, and it is not feasible for diabetics to rely solely on lifestyle changes to lower their blood sugar.
Recommendations
Dr. JoAnn Manson, a preventive medicine specialist at Brigham and Women's Hospital in the U.S., commented: "The most surprising thing is that they (the Spanish researchers) found that people don't need to control their calorie intake or lose weight; they can just eat nuts to benefit their metabolism."
She also warned that for people who often eat high-calorie "junk food," eating more nuts may lead to weight gain and more health risks. However, replacing snacks like french fries or potato chips with nuts is a good choice.
Statistics from the American Heart Association show that about 50 million people in the U.S. have metabolic syndrome. Manson believes that finding a dietary method that is not too difficult to stick to can greatly improve the health of many Americans.