Want to win at weight loss while reducing your risk of heart disease and diabetes? A new study has dished up a tasty solution: Walnuts, reported Science World Report on September 24.
Researchers from the Yale -Griffin Prevention Research Center in Connecticut who conducted the study reported that when overweight adults ate walnuts, they improved in terms of their blood pressure, blood sugar levels and other health measurements. In addition, they did not gain weight from their nutty prescription.
In technical terms: "The primary outcome measure was the change in flow-mediated vasodilatation (FMD) of the brachial artery. Secondary measures included serum lipid panel, fasting glucose and insulin, Homeostasis Model Assessment-Insulin Resistance values, blood pressure, and anthropometric measures."
To conduct the study, researchers had participants follow either a diet with walnuts or without walnuts. The group that ate the walnuts and showed the most health improvements consumed up to 56 gms of unroasted, shelled English walnuts daily as a snack or with a meal.
Researchers noted that walnuts provided the study participants with the following benefits linked to their health improvements:
- They focused on nutrient-rich choices for snacks.
- They naturally reduced unhealthy food choices, because nuts contain healthy fats that can help reduce cravings.
- They consumed more fiber.
- They boosted their intake of antioxidants.
Want to try it at home? The participants ate 56 gms of walnuts daily, which translates to about two ounces a day.