Walnuts can protect obese from diabetes and heart diseases

Researchers at the Yale University have found that overweight adults can help protect themselves from diabetes and heart disease by adding walnuts to their diet.

They examined a small group of adults on a walnut-enriched diet for two eight-week sessions. 46 adults between the ages of 30 and 75 who had a body mass index larger than 25 and a waist circumference exceeding 40 inches (102 cm) for men and 35 inches (89 cm) for women were chosen for trials. All exhibited risk factors for metabolic syndrome, a precursor of diabetes and cardiovascular disease, and none were smokers. The subjects were assigned to either a walnut-enriched ad libitum diet or an ad libitum diet without walnuts.

One group was asked to follow the walnut diet were instructed to eat 56 g of shelled, unroasted walnuts a day as a snack or with a meal. At the end of the experiments, scientists observed improved endothelial function in overweight adults who consumed walnuts. Endothelial cells make up the inner lining of blood vessels and help with blood clotting and the formation of new blood cells, regulate inflammation and control blood pressure. No participants in the walnut-eating group gained weight.

According to lead author of the study, Dr. David Katz, if a highly nutritious, satiating food like walnuts is added to the diet, there are dual benefits:the benefits of that nutrient rich addition and removal of the less nutritious foods.

The study is published in the Journal of the American College of Nutrition.

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