Unless you're a squirrel, the idea of subsisting on a diet comprised largely of nuts isn't likely to set your lips smacking. Good news---you don't have to sit down to a bowl of nuts at each meal to experience the nutritional rewards of this popular snack. A 1.5-ounce serving of walnuts, almonds, pecans, hazelnuts, pine nuts or pistachios once daily packs a nutritional punch that the U.S. Food and Drug Administration (FDA) says could deliver multiple health benefits.
Healthier Heart
In 2003, the FDA gave approval for product labeling to include claims that eating a handful of certain nuts---almonds, peanuts, pecans, hazelnuts, pine nuts, pistachios or walnuts---each day may lower the risk for heart disease. Many studies over the years have demonstrated clearer arteries and stronger heart function when nuts were added to the diet, most notably 2006 research conducted by Columbia University and published in the "American Journal of Epidemiology." That study, "Nut and Seed Consumption and Inflammatory Markers in the Multi-ethnic Study of Atherosclerosis," linked the regular consumption of nuts with reduced levels of inflammatory markers that cause heart disease.
Improved Type II Diabetes
The International Tree Nut Council Nutrition Research & Education Foundation reports that research conducted by the University of Toronto and St. Michael's Hospital in Toronto demonstrated a positive effect on the management of type II diabetes. In the study, "Effect of Nuts vs. a Wheat Bran Muffin in Type II Diabetes," levels of blood fats (called lipids) as well as blood sugar were improved to the point that a significant reduction in cholesterol levels was achieved. This is heartening news for people with type II diabetes, as they are at an increased risk for developing cardiovascular disease.
Reduced Risk of Colon Cancer
Adding nuts to a daily diet could likewise reduce the risk of colon cancer in women. This health claim was supported by the study, "Association of Nut and Seed Intake with Colorectal Cancer Risk in the European Prospective Investigation into Cancer and Nutrition," published in the October 2004 journal "Cancer Epidemiology, Biomarkers & Prevention." This interesting research looked at the effects on men and women who increased consumption of nuts and seeds. It concluded that woman who ate more than 6g of nuts daily reaped significant protection from colon cancer. Studies are ongoing to determine any possible health benefits to men.
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