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Re: Nuts for Health
[Re: Suzanne]
#180178
04/12/16 11:07 PM
04/12/16 11:07 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Eating Almonds Can Reduce Heart Disease Risks, Belly Fat
by PF Louis
(NaturalNews) Hold that muffin or danish and grab a handful of almonds if you need a snack between meals. Maybe you won't feel as satisfied afterward, but if you care about your heart health, get used to it.
A recent study published in the Journal of the American Heart Association provided strong evidence that incorporating almonds as snacks instead of pastries in an otherwise healthy diet provides protection against heart disease, obesity and metabolic syndrome, a precursor to diabetes.
The study at Penn State University was large and long, with 52 participants over a 12-week period, according to the Penn State press release. But the study abstract states 48 study participants. So this article will go with the 48 figure.
The participants were all middle aged, overweight, and had high overall HDL and LDL cholesterol readings. But none were suffering from any particular malady, so they were all considered healthy. The study was not blind of course. Too hard to do with foods.
But the randomized, controlled 12-week period had a crossover at six weeks with a two-week washout period between the two six-week periods of daily observation. So actually the trial lasted 14 weeks.
Apparently, the participants were divided into two groups, one using muffins for snacks and the other using 1.5 ounces of almonds, around a handful, for six weeks. Then after the two-week washout period to remove residual effects from the first six weeks, the two groups switched snacks.
The overall diet was the same regarding amounts of saturated fats, and caloric intake was measured according to individual needs. The muffins and almonds each had the same caloric content, so calories were never an issue.
The participants were monitored daily. Obviously, the control diet in this case was the high-refined-carbohydrate muffin diet.
What was discovered
"Our research found that substituting almonds for a high-carbohydrate snack improved numerous heart health risk factors, including the new finding that eating almonds reduced belly fat," said Claire Berryman, PhD, the lead researcher of the study. "Choosing almonds as a snack may be a simple way to help fight the onset of metabolic and cardiovascular diseases."
The Penn State study determined that, although weight remained virtually the same with either snack diet, the almond snackers experienced reduced total abdominal mass, abdominal fat mass and waist circumference compared to the muffin snackers.
Increased belly fat and waist circumference are considered risk factors for metabolic syndrome and cardiovascular disease.
Belly fat is visceral or adipose fat, which actually acts almost like an organ excreting various chemicals into one's bloodstream. Visceral fat surrounds organs in the stomach cavity and pumps out hormones that can increase the risk of cardiovascular disease, decrease cells' sensitivity to insulin and increase blood pressure.
Decreased insulin sensitivity creates insulin resistance, where the pancreatic hormone that produces insulin is sufficient, but the muscle and liver cells don't adequately respond and glucose levels rise in the blood (i.e., high blood sugar leading to metabolic disorder and diabetes).
The Penn State study discovered that six weeks of 1.5 ounces of daily almond snacks in lieu of sweets improved LDL/HDL ratios from baseline and reduced apoliprotein B more than the control diet, which increased C-reactive protein, an inflammation marker, while no increase in this marker was observed with the almond snack group.
As you may know from other articles, more and more cardiologists are realizing arterial inflammation is the source of heart disease. Other studies have determined the health merits of almonds, but the one covered in this article was the largest randomized controlled clinical study thus far.
An earlier large epidemiological British study determined that there are similar health benefits from all types of tree nuts.
The problem with almonds is that most domestic almonds are pasteurized with toxic propylene oxide (PPO), carcinogenic gas, thanks to our GMO-friendly USDA. Organic almonds are steam-treated. Imported nuts, farmers' market and roadside stands usually get away without either form of pasteurization.
Sources for this article include:
http://medicalxpress.com
http://jaha.ahajournals.org
http://medicalxpress.com
http://journals.plos.org
http://www.health.harvard.edu
http://foodidentitytheft.com
http://science.naturalnews.com
-Suzanne-
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Re: Nuts for Health
[Re: Suzanne]
#180181
04/13/16 12:00 AM
04/13/16 12:00 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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A Handful Of Walnuts Each Day Can Help Keep Breast Cancer Away
by Carolanne Wright
(NaturalNews) A powerful defense against breast cancer might just be found in the daily habit of eating walnuts. Researchers at Marshall University in Virginia have discovered that breast cancer risk dropped significantly in lab animals who ate a regular diet that included a modest amount of the nut.
Lead researcher Elaine Hardman, Ph.D., compared the effects of a standard diet and a diet containing walnuts throughout the lifespan of mice. The quantity of walnuts used in the study was the equivalent of 2 ounces of walnuts per day for a human.
The mice who consumed the diet which included walnuts experienced breast cancer rates that were less than half compared of those in the standard diet group. Moreover, the numbers and sizes of the tumors were substantially smaller.
"These reductions are particularly important when you consider that the mice were genetically programmed to develop cancer at a high rate," Hardman observed. "We were able to reduce the risk for cancer even in the presence of a preexisting genetic mutation."
Food as medicine
Rich in disease-fighting nutrients, walnuts provide a healthy dose of omega-3 fatty acids along with vitamin E. The team believes that the combination of healthy fats and vitamin E were responsible for the exceptional protective benefit against cancer. According to the university press release:
"Using genetic analysis, the Marshall study found that the walnut-containing diet changed the activity of multiple genes that are relevant to breast cancer in both mice and humans. Other testing showed that increases in omega 3 fatty acids did not fully account for the anti-cancer effect, and found that tumor growth decreased when dietary vitamin E increased."
Hardman noted that these findings spotlight the crucial role played by diet in health and the prevention of disease.
"Food is important medicine in our diet. What we put into our bodies makes a big difference -- it determines how the body functions, our reaction to illness and health. The simple stuff really works: eat right, get off the couch, and turn off the TV."
The study was funded by the American Institute for Cancer Research and the California Walnut Commission.
Sources:
http://www.marshall.edu
http://www.ncbi.nlm.nih.gov
http://www.sciencedaily.com
http://www.medicalnewstoday.com
http://science.naturalnews.com
-Suzanne-
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Re: Nuts for Health
[Re: Suzanne]
#180663
06/01/16 11:20 PM
06/01/16 11:20 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Synergistic Effects Of Walnuts Shown To Lower LDL 'Bad' Cholesterol, Curb Hunger And Boost Gut Health Without Promoting Weight Gain
by S. Johnson
(NaturalNews) Walnuts are championed as an excellent source of omega-3 fatty acids but disdained as a high-calorie food. Fortunately for walnut lovers, these nuts are a snack that won't necessarily make you fat. The preliminary results of a two-year study suggest that walnuts can curb age-related health problems without promoting weight gain.
Spanish researchers from the Walnuts and Healthy Aging (WAHA) study presented their findings at the annual Experimental Biology (EB) meeting held in San Diego, California. The team found that daily walnut consumption significantly improved blood cholesterol levels without adversely affecting weight among the elderly.
Walnuts are touted as a superfood among health experts. They are prized, especially among vegetarians, for being rich in protein and fiber. Previous research has shown that walnuts can improve cognitive function, slow down the progression of disease, decrease the risk for diabetes and improve male fertility.
Cracking the nut
The WAHA study was conducted by researchers from the Hospital Clinic of Barcelona and Loma Linda University. They gathered critical information about each participant over the course of two years. The intent of the study was to examine the impact that walnuts had on age-related health issues. None of the participants had a history of uncontrolled diabetes, hypertension, walnut allergies or obesity.
The analysis consisted of 707 older adults who either consumed a daily dose of walnuts that contributed to less than 15 percent of their daily calorie intake or refrained from consuming walnuts completely. No guidance was given to participants about how many calories they should consume a day, what sort of macronutrients they should ingest or what type of food to substitute walnuts with.
After one year, the researchers found that their were no significant body weight, triglyceride or HDL "good" cholesterol differences between participants who consumed walnuts daily verses those who didn't consume walnuts at all. However, the researchers did find that those who consumed walnuts daily had a significant reduction in their LDL "bad" cholesterol levels in comparison to those who refrained from eating walnuts.
"Given walnuts are a high-energy food, a prevailing concern has been that their long term consumption might be associated with weight gain," said Dr. Emilio Ros, director of the Lipid Clinic, Endocrinology & Nutrition Service at the Hospital Clinic of Barcelona.
"The preliminary results of the WAHA study demonstrate that daily consumption of walnuts for one year by a sizable cohort of aging free-living persons has no adverse effects on body weight. They also show that the well-known cholesterol-lowering effect of walnut diets works equally well in the elderly and is maintained in the long term. Acquiring the good fats and other nutrients from walnuts while keeping adiposity at bay and reducing blood cholesterol levels are important to overall nutritional well-being of aging adults. It's encouraging to see that eating walnuts may benefit this particular population."
Commenting on the potential health benefits attached to walnuts, Dr. Ros added, "As we continue the WAHA study, we will assess how walnut consumption may affect, among other outcomes, cognitive decline and age-related macular degeneration, conditions that were major public health concerns."
On the synergistic effects of walnuts
Thousands of the world's top research scientists and health experts flock to the EB meeting each year. New abstracts presented at the EB indicate that walnuts can have a broad impact on health. Some of the health benefits attached to walnuts include:
Gut health: Food choices and gut microbiome play a pivotal role in human health. A recent study conducted by researchers from the Research Service of the United States Department of Agriculture (USDA) discovered that consuming 1.5 ounces of walnuts a day alters gut bacteria in a way that reduces inflammation and bad cholesterol, which are markers of heart health.
Hunger and satiety: In an unprecedented study, researchers from the University of Georgia demonstrated that consuming certain types of fat can change long-term appetite responses, including hunger and satiety. In particular, the team found that eating a diet high in polyunsaturated fat after meals high in saturated fat altered hunger and satiety markers. At 13 grams per ounce, walnuts are an excellent source of polyunsaturated fat.
Metabolic health: A recent animal study conducted by researchers at Oregon State University found that a diet consisting of walnuts supplemented with polyphenol-rich foods, including raspberries, cherries and green tea may reduce inflammation. Since the study was conducted on mice, these results cannot be extrapolated to people.
All the studies were supported in part by the California Walnut Commission (CWC). Abstracts are available in The Federation of American Societies for Experimental Biology Journal.
Scientific consensus has yet to be drawn from the abstracts presented at the EB 2016; however, they offer insight into the stupendous synergistic effects walnuts have to offer. To learn more about how you can better your health through healthy eating habits, be sure to attend this year's Food Revolution Summit. You can reserve your spot for this FREE online event by clicking here.
Sources include:
Business-Standard.com
EurekAlert.org
FasebJ.org
FasebJ.org
FasebJ.org
TechTimes.com
ExperimentalBiology.org
WorldHealth.net
Heart.org
-Suzanne-
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