The health benefits of almonds and nuts, explained

It is known as the “oily fruit”. Despite their high fat content, almonds, hazelnuts, and other nuts have numerous health benefits and are recommended to be consumed in small amounts daily throughout Canada, the United States, France, and the European Union. It is one of the foods that

From a nutritional standpoint, these hard-shelled fruits have high levels (50-75 percent) of unsaturated fats (considered “good fats”), rich protein content (10-25 percent), Plus minerals (sodium, magnesium, potassium), vitamins B3, B9, B6, E, fiber, antioxidants and vegetable oils. A large body of data suggests that they may accelerate our aging and help protect us from various chronic diseases.

Remove “bad” cholesterol

If there’s one area where shelled fruit has proven its value, it’s in lowering cholesterol. Reducing the amount of animal fat in your diet and increasing your fiber intake are certainly effective ways to lower your LDL cholesterol, or “bad cholesterol” levels. However, many studies also show the benefits of consuming a handful of almonds daily. The same seems to be true for all nuts.

A 2010 study of data collected in 25 clinical trials in men and women with high cholesterol found that eating 67 grams of nuts daily for three to eight weeks could lower LDL-C levels by 7.4 percent. , was shown to be even more effective. This had a greater impact on symptoms because the patient had previously exceeded health limits.

Another systematic data review confirmed this, albeit at a more modest rate. They analyzed the results of 26 clinical trials conducted in 2018. The study found that consuming a diet high in shelled fruit (15 to 108 g per day) reduced LDL-C levels by 3.7% over 1 to 12 days. A few months. Lower LDL-C levels are known to be associated with lower all-cause mortality and cardiovascular disease mortality, especially when levels were high to begin with. Even though there are no clinical studies yet showing that eating nuts can reduce the risk of heart failure, there is no shortage of arguments to support such a hypothesis.

Reduced risk of cardiovascular disease

First, one might point to the results of a meta-analysis published in 2019. Applying criteria used by Canada’s Cochrane Center, the authors selected 19 studies and assessed that consuming 28g of shelled fruit per day was associated with a 13 per cent reduction. The mortality rate from cardiovascular disease is 29%; the mortality rate from heart disease is 29%.

You can also refer to large randomized controlled studies conducted in different locations on the role of a nut-rich Mediterranean diet in reducing the risk of heart disease. Participants in the experiment were between the ages of 55 and 80, at significant risk for heart disease, and were assigned one of three diets: a low-fat diet, a Mediterranean diet rich in olive oil, or a Mediterranean diet with added nuts. Ta. They were followed for an average of almost five years. At the end of the study, the two groups who consumed the Mediterranean diet showed a decrease in the frequency of heart problems.

fat that doesn’t make you fat

On the energy side, 30g of almonds, peanuts, pistachios and cashews provides a 180 calorie snack. The same amount of pecans or brazil nuts will have 220 to 230 calories. These numbers roughly correspond to 30-40g of milk chocolate. You might think that if you’re watching your weight, you should be wary of “oily fruits” because their calorie content is primarily made up of fat. But that assumption would be wrong…

In fact, a recent study closely analyzed six cohort studies and 62 randomized dietary tests. The study found that eating nuts regularly for any length of time (3 to 336 weeks) was associated with negligible weight loss (200g on average) and a smaller waistline (0.5cm on average). I concluded.

If the reasons for these counterintuitive results are not yet fully explained, different theories may be proposed. First, the matrix surrounding the oils in nuts limits absorption in the intestines to some extent. Simply put, some of the fat in nuts is not absorbed and is removed within your body’s cells. Almonds and other nuts, on the other hand, work by dampening our appetite, so we eat less of them in our meals and our overall calorie count isn’t as great as it would be if we didn’t eat them. , probably less.

Do nuts have anti-cancer effects?

Shelled fruit is also said to have other benefits, most notably cancer prevention, but the evidence for this is weak. Related studies rely solely on observation and suffer from various interpretation biases.

Thus, an analysis of 33 studies published up to June 2019 found that increased nut intake was clearly associated with a 10 percent reduction in cancer risk. And the effect is more pronounced for cancers of the digestive system, with a 17% reduction in risk.

The high antioxidant content in nuts may be one reason for this. However, before considering this hypothesis further, it is necessary to review the data observed in testable controlled clinical trials and randomized clinical trials. So far, there is nothing to say that eating nuts can prevent cancer.

Reduction in neurodegenerative conditions

Oils and fats are essential for the brain. It is the most lipid-rich organ in the body after adipose tissue. Lipids are found not only in neuron membranes and associated cells, but also in myelin, which facilitates the transmission of electrical impulses through the nervous system.

Several research teams have set out to evaluate the benefits of nuts for the central nervous system. What did they learn?

Their notable finding was that 19-month-old rats performed better on psychometric tests after being fed a diet more or less enriched with nuts for several weeks. Eating 2 percent nuts improved performance on the pole climbing test, eating 6 percent nuts improved performance on the plank walking test, and short-term memory improved at both of these levels. These results were confirmed by shorter-term studies with detectable and significant improvements in learning and memory in rodents.

In humans, research on prepared diet interventions has shown that a nut-rich Mediterranean diet improves short-term memory. There is also biological evidence that low BDNF plasma, a protein that helps the growth and vitality of new neurons, reduces the risk. Nuts appear to play a beneficial role in preventing age-related cognitive decline. However, there is no direct evidence that eating nuts regularly reduces the risk of neurodegenerative diseases.

In summary, nuts at first glance seem to have all the characteristics that would be considered an ally to our health. Although high in calories and rich in fat, consuming 30g per day appears to reduce “bad cholesterol” and protect us from cardiovascular disease without affecting body weight. There are many theories suggesting that it may have a positive impact on both other diseases and preventing age-related cognitive decline.

There are many good reasons to include a handful of almonds, hazelnuts, and other nuts in your daily diet, without added sugar or salt, of course.