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A new study revealed that eating a handful of nuts a day does not lead to weight gain, moreover, the results indicate that eating nuts may help prevent the acquisition of excess body fat, according to the website ” theglobeandmail“.
The study, which was published in the journal Obesity ReviewsIt contains many types of nuts such as: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pistachios, walnuts, and peanuts.
The study, a collaboration between researchers from Canada and Spain, combined data from 6 observational studies and 86 randomized trials that looked at the relationship between nut intake and weight gain and measurements of body fat.
Among the observational studies, eating nuts was associated with a lower risk of weight gain and obesity, as well as a lower likelihood of a high waist circumference (for example, 80 cm or more for women and93 cm or more for men).
When researchers combined the results of randomized controlled trials, they found no evidence that daily nut consumption caused weight gain or increased waist circumference.
The analysis showed that eating nuts was associated with lower weight and body fat.
Protective effects of nuts
There are a few possible reasons why eating nuts may protect against weight gain. For starters, nuts are a good source of fiber and protein, which are food components that promote satiety. A handful of nuts makes you feel full faster and for longer than less satiating snacks like crackers and pastries.
Chewing nuts to break them into pieces small enough to swallow also contributes to a feeling of fullness by activating gut hormones that affect appetite.
We don’t absorb all of the fats in nuts, which are inside our hard-to-digest cell walls. As a result, our bodies never see those fat calories.
The researchers noted that the calorie content of nuts may be overestimated by 16 to 25 percent, depending on the type of nut.
Regardless of weight, eating nuts regularly is associated with other important health benefits such as prevention of type 2 diabetes, heart attack, stroke, and death from cardiovascular disease.
Studies have shown that eating a handful of nuts every day improves how the body uses insulin, boosts blood vessel function and lowers bad cholesterol and blood pressure.
Recommends the Mediterranean Diet and the Dash Diet DASH (Dietary methods to stop high blood pressure) by consuming nuts regularly.
One serving of nuts is from 28 to 42.5 grams.
All nuts provide heart-healthy unsaturated fats, calcium, magnesium, potassium, B vitamins, and vitamin E, with the exception of Brazil nuts and macadamia nuts. Nuts also contain flavonoids and phytochemicals that offer antioxidant and anti-inflammatory benefits.
Instead of sticking to just one type, include a variety of nuts in your diet to reap a wide range of their nutritional benefits.
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