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For those who enjoy snacking between meals, a recent study suggests a healthy alternative to traditional options like cookies or brownies. Embracing tree nuts such as almonds, walnuts, cashews, pecans, and hazelnuts may significantly decrease the risk of metabolic syndrome, a combination of conditions known to elevate the chances of heart disease, diabetes, stroke, and other health issues, as per findings published in the journal Nutrients.
Metabolic syndrome, identified by the presence of three or more risk factors including high blood sugar, low levels of “good” cholesterol (HDL), elevated triglycerides, increased waist circumference, and high blood pressure, poses a substantial health threat.
The study, led by Principal Investigator Heidi J. Silver, a Professor of Medicine at Vanderbilt University Medical Center in the US, revealed that daily consumption of tree nuts demonstrated a remarkable effect in mitigating the risk of metabolic syndrome in young adults without necessitating calorie restriction. Silver highlighted that snacks contribute to almost a quarter of the daily calorie intake in young adults, making a shift from high-carbohydrate snacks to tree nuts a potentially impactful choice in reducing metabolic syndrome risks in this age group.
Involving 84 participants aged 22 to 36, mostly overweight or obese and with at least one risk factor for metabolic syndrome, the study provided either one ounce of mixed unsalted tree nuts or one ounce of a carbohydrate-rich snack twice daily, ensuring both options provided equivalent calories, protein, fiber, and sodium over a 16-week period.
Results indicated noteworthy improvements among those consuming tree nuts as snacks. Females displayed reduced waist circumference and a potential decline in visceral fat, while males showed decreased blood insulin levels. Both genders experienced a positive impact on triglycerides and TG/HDL ratios, with a significant 11% reduction in TG/HDL ratios compared to those consuming carbohydrate-based snacks.
Silver emphasized the substantial reductions observed in individual metabolic syndrome scores, highlighting a 67% reduction in females and a 42% reduction in males due to the consumption of tree nut snacks.
These findings underscore the potential benefits of incorporating tree nuts into daily snacking routines as a simple yet effective strategy in combating the risks associated with metabolic syndrome in young adults.
