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.
Natoli S, McCoy P. “A Review of the evidence: nuts and body weight.” Asia Pac J Clin Nutr. 2007;16(4):588-97.
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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