Health Benefits (continued)
Effects of nut consumption on heart health
There is now extensive evidence from a number of large population studies that nut consumption is protective against CVD. The Adventist Health Study, published in 1992, was the first to generate interest in nut consumption and coronary heart disease (CHD), showing that eating 28g of nuts 5 or more times per week could halve the risk of both Myocardial Infarction (heart attack) and death from CHD. While there was some question about whether these results could apply to other populations (due to the large number of vegetarians and frequent nut consumers in this study), other studies looking at nut consumption in a variety of groups have confirmed these findings.
Both the Nurses’ Health Study and the Physicians’ Health Study found a relationship between nut consumption and fatal CHD. The most frequent nut consumers in these studies had a 30–40% lower risk of dying from CHD. The Physicians’ Health Study found the greatest benefit for the prevention of sudden cardiac death was almost halved in those who had the highest nut intake. The Iowa Women’s Health Study reported a 19% reduction in risk of death from CHD in those who consumed two or more servings (57g or more) of nuts per week compared to those who ate nuts less than once a month.
In a more recent follow-up of only postmenopausal women who were free of diabetes or heart disease 15 years earlier, they found strong and consistent reductions in death attributed to CVD and CHD with increasing intake of nuts and peanut butter. Those consuming nuts plus peanut butter (28.5g of nuts or 1 tablespoon of peanut butter) 5 or more times per week had almost a 30% reduction in risk of death from both CVD and CHD.
Nuts and weight management
Despite a significant body of evidence showing the benefits of nuts for heart health, there remains concern among both the general population and health professionals regarding the role of nuts in weight management. Research in those with high cholesterol levels has shown that nuts do not cause weight gain when included as part of a cholesterol lowering diet.
Some studies have found
that including nuts as part of an kilojoule-controlled
eating plan can contribute to weight loss. These
findings are supported by epidemiological studies
which suggest that those who eat nuts at least 5 times
a week do not weigh more than those who consume
nuts less than once per week. Three large studies show
a trend towards lower BMIs in those who consume nuts
more frequently. For more details see:
The Role of
Nuts in Weight Management.
Nuts in a healthy diet
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