The benefits of nuts on our health are already well known: their consumption would divide the risk of developing type 2 diabetes by 4, to reduce the risk of cardiovascular disease and D’increase sperm quality.
A new study published in the journal BMJ Open Diabetes Research & Care tells us that these oilseeds also reduce the rate of bad cholesterol.
The researchers studied 31 women and 81 men between the ages of 25 and 75 who were at high risk for diabetes. The first group followed a low calorie diet and followed dietary advice. The other group followed a diet without calorie restrictions or advice. In each group, randomly selected volunteers were asked to add 56g of nuts to the daily diet. The rest of the participants were to exclude nuts from their diet for 6 months.
The study’s findings revealed a significant drop in bad cholesterol and the overall cholesterol level in people who have consumed the nuts, as well as improved functioning of the blood vessel walls, which are key to the transport of oxygen and carbon dioxide in the blood and tissues.
The health benefits of nuts can be attributed to their high levels of Omega 3, fiber and Vitamin E.
To consume with moderation
However, like all nuts, they are high in calories, so they should not be consumed excessively to avoid weight gain. “Participants who consumed nuts while eating without calorie restrictions showed a significant increase in body fat. In those who consumed them in moderation and by watching their diet, the researchers observed a reduction in waist circumference ”noted the study authors.
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