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Eat more nuts, get slimmer
If people start eating a little more nuts, they will not get fatter in the longer term, but slimmer. This is apparent from an epidemiological exercise that American nutrition scientists have published in BMJ Nutrition, Prevention & Health. An increase in the consumption of nuts is especially effective if it comes at the expense of fries and chips.
Study
The researchers, who are affiliated with Harvard University, used data collected between 1986 and 2011 in three major epidemiological projects, the Health Professionals Follow-up Study [HPFS] and the Nurses' Health Study [NHS] I and II. The 145,000 study participants were healthcare workers.
The US government paid most of the research, but the first two authors also received money from the Peanut Institute [peanut-institute.com] and the California Walnut Commission [walnuts.org].
Results
The greater the increase of the consumption of nuts during the studies, the slimmer the study participants became. Pooled = the joint outcome of the three studies used.
According to many regular nutrition scientists, people would become healthier if they replaced meat with nuts. We, the ignorant but arrogant compilers of this free web magazine, do not get that message from this publication.
According to the figures below, the study participants became slimmer primarily when they replaced fries and chips with nuts. Not surprisingly, indeed.
Mechanism
A possible explanation for the slimming effect of nuts is that the body does not absorb all calories from nuts. You can read more about that theory here.
Another possible explanation is that the body converts the unsaturated type of fatty acids in nuts into energy more easily, the researchers write.
Conclusion
"Increased total consumption of nuts and intakes or individual types of nuts were associated with less weight gain despite being calorically dense", write the researchers.
"Incorporating nuts as part of a healthy dietary pattern can be an effective strategy on making attainable dietary modifications for the primary prevention of obesity."
Source:
BMJ Nutrition, Prevention & Health 2019;2:doi: 10.1136/bmjnph-2019-000034.
More:
Flu shot works better with AHCC 23.02.2013
Nuts and peanuts make you a little slimmer 31.10.2015
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