Episode 116. Let’s Get Nuts!
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We go nuts for nuts in this episode, discussing how nuts deliver a nutritional punch and contribute to metabolism in a way that few other foods do. Scott shares scientific research about their physique, health and disease prevention benefits.
Eat Nuts Freely!
- Calorie counting and macro tracking go out the window when discussing nuts as a nutritional source.
- Nuts increase fat-burning metabolism. They’ve been associated with weight loss in some studies.
- Nuts are energy-dense but due to their metabolic benefits, do not contribute to adipose tissue.
- In nearly two dozen clinical trials researching body weight, not one study showed that regular consumption of nuts led to weight gain.
- One study showed nuts improved risk factors associated with metabolic syndrome.
- Walnuts have been shown to burn fat.
(See Tapsell L, et al.)
- The far-reaching positive effects of a plant-based diet that includes walnuts may be the most critical message for the public.
- The body uses calories differently. The way the body uses calories, not just the amount consumed, determines contribution to weight gain.
- Nuts reduce cardiovascular risk among people who already have Type 2 diabetes.
(See Li TY, et al.)
- People who eat nuts tend to live longer.
- Eating a plant-based diet is economical…at least as cheap as fast food, yet much healthier.
- Overall dietary and physical activity pattern is critical to reduce chronic disease risk.
- Eating plant-based allows for larger portions over time.
Eat nuts freely!
Eat when you’re hungry and until you’re full…no portion control, calorie counting or carb counting.
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Wang X, et al. “Effects of pistachios on body weight in Chinese subjects with metabolic syndrome.” Nutr J. 2012 Apr 3;11:20. doi: 10.1186/1475-2891-11-20.
Martinez-Gonzales MA, Bes-Rostrollo M. “Nut consumption, weight gain and obesity: Epidemiological evidence.” Nutr Metab Cardiovasc Dis. 2011 Jun;21 Suppl 1:S40-5. doi: 10.1016/j.numecd.2010.11.005. Epub 2011 Jan 8.
Tapsell L, et al. “The effect of a calorie controlled diet containing walnuts on substrate oxidation during 8-hours in a room calorimeter.” J Am Coll Nutr. 2009 Oct;28(5):611-7.
Lim SS, et al. “A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010.” Lancet. 2012 Dec 15;380(98
Bao Y, et al. “Association of Nut Consumption with Total and Cause-Specific Mortality.” Indian Heart J. 2014 May; 66(3): 388–389. doi: 10.1016/j.ihj.2014.03.020
Luu HN. “Prospective evaluation of the association of nut/peanut consumption with total and cause-specific mortality.” JAMA Intern Med. 2015 May;175(5):755-66. doi: 10.1001/jamainternmed.2014.8347.
Fernandez-Montero A, et al. “Nut consumption and 5-y all-cause mortality in a Mediterranean cohort: the SUN project.” Nutrition. 2014 Sep;30(9):1022-7. doi: 10.1016/j.nut.2014.02.018. Epub 2014 Mar 12.
Guasch-Ferre M, et al. “Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial.” BMC Med. 2013 Jul 16;11:164.doi:10.1186/1741-7015-11-164.
Li TY, et al. “Regular consumption of nuts is associated with lower risk of cardiovascular risk in women with Type 2 diabetes.” J Nutr. 2009 Jul;139(7):1333-8. doi: 10.3945/jn.108.103622. Epub 2009 May 6.
Aldemir M, et al. “Pistachio diet improves erectile dysfunction parameters and serum lipid profiles in patients with erectile dysfunction.” Int J Impot Res. 2011 Jan-Feb;23(1):32-8. doi: 10.1038/ijir.2010.33. Epub 2011 Jan 13.
Toner CD. “Communicating clinical research to reduce cancer risk through diet: Walnuts as a case example.” Nutr Res Pract. 2014 Aug;8(4):347-51. doi:10.4162/nrp.2014.8.4.347. Epub 2014 Jul 28.
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