Eating a handful of nuts a day can prevent the spread of the Middle Ages

Eating a handful of nuts a day can prevent the spread of the Middle Ages, according to new research.

According to scientists, nibbling nuts, peanuts, pecans or any other variety helps avoid problems related to obesity, such as heart disease and diabetes.

They are high in unsaturated fats that make people feel fuller – preventing them from gaining weight – and limiting blood sugar, insulin and cholesterol levels.

They also contain fiber, protein, vitamins and minerals, including folate, vitamin E, potassium and magnesium.

The findings of two separate studies presented at a conference of the American Heart Association in Chicago confirm that nuts can control weight and improve health.

An ounce of nuts a day – or two tablespoons of peanut butter – instead of crisps, has reduced the risk of fat or obesity in men and women every four years.

Dr. Xiaoran Liu, first author, a nutritionist at the Harvard School of Public Health in Boston, said, "Once people reach adulthood, they begin to gradually take about one pound a year, which seems minimal.

"But if you plan to win a pound over 20 years, you will accumulate a lot of weight.

"Adding an ounce of nuts to your diet instead of less healthy foods – such as red or processed meat, fries or sweet snacks – can help prevent this slow, gradual weight gain after you enter your age." to reduce the risk of obesity. cardiovascular illnesses."

One ounce equals about 24 almonds, 18 cashews, 12 hazelnuts, 8 brazils, 12 macadamias, 35 peanuts, 15 pecan halves or 14 walnut halves.

Dr. Liu and his colleagues collected data from 126,190 health workers participating in three surveys in the United States.

Those who consume an ounce of nuts or peanuts a day – leguminous plants as they grow under the ground – in place of a similar portion of meat, fries or desserts are less likely to gain weight.

At first, they were all free of chronic disease. They completed a food frequency questionnaire every four years.

Dr. Liu said, "People often think of nuts as foods that are high in calories and calories. They are reluctant to think of them as healthy snacks, but they are actually associated with better weight loss and better health. "

The other US team was particularly interested in Brazil nuts, which proved to increase the feeling of satiety and sensitivity to insulin, the glucose control hormone.

In the study, 20 women and two men consumed in addition to their normal diet 20 grams (0.7 oz), about five nuts and 36 grams (1.27 oz) of pretzels.

These amounted to about the same amount of calories and sodium and were consumed in two trials with a "relaxation period" of at least 48 hours to prevent carryover effects.

The pretzels caused a significant increase in blood glucose and insulin 40 minutes later. This did not happen with the nuts.

Principal Professor Mee Young Hong, a nutritionist at San Diego State University, said, "Although Brazil's nuts and pretzels have increased the feeling of satiety after being eaten, Brazil nut consumption has stabilized blood sugar and insulin after meals, which can in the prevention of diabetes and weight gain. "

Brazil nuts are one of the best-known dietary sources of selenium – a mineral previously linked to improved insulin and glucose responses.

The hormone is produced in the pancreas and turns the blood sugar into energy. Some people resist insulin or do not produce enough.

This means that blood sugar can reach unhealthy levels and lead to diabetes, a major risk factor for heart attacks and strokes.

Prof Hong said, "Our study allows researchers and clinicians to study the potential beneficial role of Brazil nuts in helping people feel full and maintain a satisfactory glucose level, thereby reducing the risk of obesity and diabetes.

As only nine percent of the participants were men, the results should not be generalized to a male population, he said.