Certain cardiometabolic markers such as “bad” cholesterol levels or blood pressure are lower in nut eaters, researchers suggest.
This is no longer in doubt: dried fruits such as walnuts, hazelnuts or almonds have incredible health benefits. They are rich in good fats, zinc, vitamins and essential minerals (zinc, phosphorus, calcium, magnesium, copper, iron, etc.), which gives them a “boost” effect in cases of fatigue and a “appetite suppressant” effect to avoid cravings. They would also be beneficial on the cardiovascular level, particularly on blood pressure and cholesterol. But that’s not all, recently, researchers discovered that nuts act on certain regions of the brain involved in certain metabolic processes in people who are overweight or obese.
In a study published in The American Journal of Clinical Nutrition in 2024, researchers analyzed 28 healthy adults (half men, half women), overweight or obese. These people were divided into 2 groups: the first group had to eat 60 g of unsalted and unroasted mixed nuts every day (15 g of walnuts, 15 g of pistachios, 15 g of cashews and 15 g of hazelnuts) while the second (control group) did not eat any at all. They were followed for 16 weeks (4 months) separated by an 8-week washout period. At the end of 4 months, the weight of people in groups 1 and 2, as well as their body composition, had not changed. In other words, they did not have more fat in their bodies, but neither did they lose weight or gain weight. On the other hand, the consumption of nuts had improved the action of insulin in the occipital and frontal regions of the brain, in other words, those involved in certain metabolic processes such as the regulation of appetite, metabolism, decision-making. or creativity. Also, the lipid content in the liver as well as various cardiometabolic risk markers such as the level of “bad” cholesterol (LDL) or blood pressure were lower in people who consumed nuts.
This study suggests that eating around sixty nuts per day, as part of a balanced diet, would have a protective effect in overweight or obese people, particularly on metabolic diseases and by extension on associated pathologies (heart attack, Stroke, diabetes, liver or kidney diseases, gynecological diseases, etc.). However, as this work was carried out on a very small sample of people, it does not allow formal conclusions to be drawn. Further research is needed to confirm or refute this link. Not to mention that sixty grams per day may seem like a lot. “Consumption of nuts should be limited because they are high in calories, it would be better to eat 15-20g per day“, Dr Jacques Fricker, nutritionist, told us in a previous article on pistachios.