Walnuts benefits for Heart and Diabetes
Walnuts are rich in fatty acids and vitamins, and are not linked to weight gain, as some people think.
Indeed they're a natural prevention to blood circulation, obesity, and blood sugars disorders, including Diabetes.
Research confirmed that Walnuts help to prevent heart and blood sugars disorders.
This study was a randomized, controlled, single-blind, crossover trial. Twenty-four participants with type 2 diabetes (mean age 58 years; 14 women and 10 men) were randomly assigned to one of the two possible sequence permutations to receive an ad libitum diet enriched with 56 g (366 kcal) walnuts/day and an ad libitum diet without walnuts for 8 weeks. Subjects underwent endothelial function testing (measured as flow-mediated dilatation [FMD]) and assessment of cardiovascular biomarkers before and after each 8-week treatment phase. The primary outcome measure was the change in FMD after 8 weeks. Secondary outcome measures included changes in plasma lipids, A1C, fasting glucose, insulin sensitivity, and anthropometric measures.
Results
Endothelial function significantly improved after consumption of a walnut-enriched ad libitum diet compared with that after consumption of an ad libitum diet without walnuts (2.2 ± 1.7 vs. 1.2 ± 1.6%; P = 0.04).
A walnut-enriched ad libitum diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk. [2]
A study published by Open Diabetes Research in 2015, confirmed these results. [1]
When people in the study added 56 grams of walnuts (2 ounces, or about 14 walnuts) to their daily diet for six months, they had improvements in blood vessel function and reductions in "bad" LDL cholesterol, which builds up in blood vessels and can lead to blood clots and heart attacks.
Blood vessel dysfunction and high LDL cholesterol are both risk factors for type 2 diabetes, which is associated with obesity and aging and occurs when the body can't make or process enough of the hormone insulin.
Walnuts, which are rich in fatty acids and other nutrients like folate and vitamin E, weren't linked to weight gain in the study even though they are a high-calorie food.
According to Dr. David L. Katz of the Yale University Prevention Research Center in Derby, Connecticut, "Adding walnuts to your diet will improve your diet quality and health – cardio metabolic health specifically – and you can add walnuts without fear of weight gain because they are very satiating and appear to bump out other calories quite reliably and make room for themselves"
"There is plenty of previous research linking consumption of walnuts to improved markers of heart health and lower risks of diabetes and heart disease", noted Deirdre Tobias, an epidemiologist at Brigham and Women's Hospital and Harvard Medical School in Boston.
[1] https://www.reuters.com/article/us-health-diabetes-walnuts-idUSKBN0TK5XX20151201
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2809254/
Indeed they're a natural prevention to blood circulation, obesity, and blood sugars disorders, including Diabetes.
Research confirmed that Walnuts help to prevent heart and blood sugars disorders.
This study was a randomized, controlled, single-blind, crossover trial. Twenty-four participants with type 2 diabetes (mean age 58 years; 14 women and 10 men) were randomly assigned to one of the two possible sequence permutations to receive an ad libitum diet enriched with 56 g (366 kcal) walnuts/day and an ad libitum diet without walnuts for 8 weeks. Subjects underwent endothelial function testing (measured as flow-mediated dilatation [FMD]) and assessment of cardiovascular biomarkers before and after each 8-week treatment phase. The primary outcome measure was the change in FMD after 8 weeks. Secondary outcome measures included changes in plasma lipids, A1C, fasting glucose, insulin sensitivity, and anthropometric measures.
Results
Endothelial function significantly improved after consumption of a walnut-enriched ad libitum diet compared with that after consumption of an ad libitum diet without walnuts (2.2 ± 1.7 vs. 1.2 ± 1.6%; P = 0.04).
A walnut-enriched ad libitum diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk. [2]
A study published by Open Diabetes Research in 2015, confirmed these results. [1]
When people in the study added 56 grams of walnuts (2 ounces, or about 14 walnuts) to their daily diet for six months, they had improvements in blood vessel function and reductions in "bad" LDL cholesterol, which builds up in blood vessels and can lead to blood clots and heart attacks.
Blood vessel dysfunction and high LDL cholesterol are both risk factors for type 2 diabetes, which is associated with obesity and aging and occurs when the body can't make or process enough of the hormone insulin.
Walnuts, which are rich in fatty acids and other nutrients like folate and vitamin E, weren't linked to weight gain in the study even though they are a high-calorie food.
According to Dr. David L. Katz of the Yale University Prevention Research Center in Derby, Connecticut, "Adding walnuts to your diet will improve your diet quality and health – cardio metabolic health specifically – and you can add walnuts without fear of weight gain because they are very satiating and appear to bump out other calories quite reliably and make room for themselves"
"There is plenty of previous research linking consumption of walnuts to improved markers of heart health and lower risks of diabetes and heart disease", noted Deirdre Tobias, an epidemiologist at Brigham and Women's Hospital and Harvard Medical School in Boston.
[1] https://www.reuters.com/article/us-health-diabetes-walnuts-idUSKBN0TK5XX20151201
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2809254/
