DIET RICH IN NUTS REDUCES CANCER RISK

It is widely accepted that eating nuts as part of a healthy diet is good for your heart.  A new review of existing studies also links nut consumption with reduced rates of cancer overall.  Nut consumption appears to be especially helpful in preventing  colon, endometrial, and pancreatic cancer.  For the study, researchers at the Mayo clinic analyzed pooled data from 36 observational studies which included a total of 30,708 individuals.

Why are nuts so healthy?  They are great sources of plant proteins (including the particularly blood vessel-friendly protein building block l-arginine) and  healthy monounsaturated and polyunsaturated fats.  Walnuts are standouts as they include essential omega-3 fatty acids.   They are also packed with vitamins, minerals, and phytonutrients.   These include fiber, vitamin E, plant sterols, phenolic compounds,  and healthy minerals including calcium (almonds are best), magnesium, selenium (just Brazil nuts), and potassium.  Seeds were not included in this study but also have been shown to be heart-healthy and anti-carcinogenic.  Seeds are generally higher in fiber than nuts.  Good options include flax, sunflower, pumpkin, sesame, and chia seeds.

Even though nuts are 80% fat and high in calories, their frequent intake in observational studies has not translated into the weight gain one would expect.  It is hypothesized that this is due to nuts being very filling.  In experimental studies nut intake also appears to decrease the desire for carbohydrates including sweets and starches. 

What to do:  Go nuts!  They are a great, easy to carry snack and a great addition to a variety of dishes from salads to stir-fries.  Opt for nuts instead of other less healthy foods, especially sweets and refined flour products.    It is recommended that we get 4 servings of nuts or seeds each week.  A serving, 1.5 oz., is approximately a small handful or 1/3 cup of whole nuts or 1/4 cup of seeds.  Go for a variety but avoid those coated in sugar or salt.  Nut butters without additives are also healthy but appear to be less satiating and more likely to cause weight gain.  Raw nuts are likely the best nutritionally but dry-roasted and roasted are also good options.  Store nuts in the refrigerator or freezer to preserve their quality.

Adapted from articles available at:

http://www.medicalnewstoday.com/releases/295502.php

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

Source:

Wu L, Wang Z , Zhu J , Murad AL, Prokop LJ , & Murad MH.  Nut consumption and risk of cancer and type 2 diabetes: A systematic review and meta-analysis.  Nutrition  Reviews.  2015; 73 (7): 409-425 DOI: http://dx.doi.org/10.1093/nutrit/nuv006 . First published online: 16 June 2015.