ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

11.10.2017


This is what happens if you eat two handfuls of walnuts every day

If you eat two handfuls of shelled walnuts every day your blood vessels become more supple and the concentration of 'bad cholesterol' LDL in your blood decreases slightly. This is suggested in a human study that researchers at the University of Yale published in 2015 in BMJ Open Diabetes Research & Care. Will you put on weight? No.

Study
This is what happens if you eat two handfuls of walnuts every day
The researchers gave a few dozen people with type-2 diabetes 56 g walnuts every day for six months. That amount of walnuts supplies 366 kilocalories. Another group of diabetics ate no walnuts. Half of each group decided how much food they ate themselves [Ad libitum]; the other half had sessions with a dietician to learn how to limit their calorie intake [Calorie adjusted].

For the nitpickers among us: the experimental setup was a little more complicated; it was a cross-over study.

Results
The participants who ate walnuts did not put on weight, and it made no difference whether they got support from the dietician or not. Their cardiovascular health did improve though. Their blood vessels became more supple [their flow-mediated dilation increased], and the amount of LDL in their blood decreased.


This is what happens if you eat two handfuls of walnuts every day


This is what happens if you eat two handfuls of walnuts every day


The researchers also observed an improvement in the cardiovascular health in the other groups, but this was less impressive than in the participants who ate walnuts. The more asterisks in the table above, the greater the effect.

The decrease in HDL was not statistically significant in any of the groups.



Sponsor
The study was financed by the California Walnut Commission. [walnuts.org]

Source:
BMJ Open Diabetes Res Care. 2015 Oct 19;3(1):e000115.

More:
Eating lots of walnuts helps fight prostate cancer 02.05.2017
Fish only offers protection against heart attacks if you eat walnuts too 03.02.2017
Stress? Walnuts and chia keep cortisol levels low 16.12.2016

Archives:
Cardiovascular Health
Nuts


Walnuts make bad cholesterol harmless
Walnuts prevent 'bad cholesterol' LDL from oxidising and thus reduce the chance of LDL causing damage to blood vessels.

Diet of coffee, walnuts and berries keeps you healthy
According to the dominant school of thought in nutritional science, potatoes, whole grains, vegetables and fruit form the foundation of a healthy diet.

Walnuts and peanuts make you a little slimmer
Human data from Down Under.