Earlier this year I wrote about the health benefits of nuts, you can read that post by clicking here.  In that post I mentioned that nuts can help in weight loss and weight reduction plans as well as having a positive impact on blood fat and cholesterol levels. A newly published study (1) has highlighted the benefits of nut consumption for people with abdominal obesity (people who carry weight around the middle), high blood sugar and high blood pressure.  The study was investigating people with metabolic syndrome – this is the name given to a cluster of risk factors including high blood pressure, unhealthy cholesterol levels and insulin resistance that can develop into cardiovascular disease or type 2 diabetes.  For more information about metabolic syndrome and the ways that diet and nutrition can be helpful you can read my previous articles on the topic here and here This new study (1) found, for the first time, that there was a link between eating nuts and higher levels of serotonin in the bodies of patients with metabolic syndrome.   Serotonin is a neurotransmitter (brain chemical) that helps transmit nerve signals and decreases feelings of hunger, makes people feel happier and improves heart health. It took only 30g of mixed nuts (raw unpeeled walnuts, almonds and hazelnuts) a day to produce the good effects. Nuts are full of healthy fats, antioxidant polyphenols, minerals and fibre.  The individuals in the study who ate nuts also had other healthful changes, nut consumption reduced levels of….

Nuts and seeds feature daily in my eating.  They are a delicious food that some people tend to avoid, thinking they are fatty and full of calories and hence not suitable for those wanting to lose or maintain weight.  Nuts are a healthy natural food and we could all do well from eating a regular handful of unsalted nuts.   Nuts are packed with nutrients, fibre and healthy fats. Numerous studies suggest that people who regularly consume nuts (around 30g per day) are slimmer than those who do not. Nuts also make a great snack, they help dampen the appetite and prevent later overeating.  The fat in nuts is mainly monounsaturated fat, the same as olive oil, which appears to reduce risk of heart disease. Nuts are also rich in vitamin E, magnesium, potassium and fibre – all of these nutrients are great for heart health. Brazil nuts are also very high in selenium which is linked to a reduced risk of cancer and walnuts contain omega 3 fatty acids which have many health properties.   A review study (1) summarised the available evidence on nuts and body weight and weight loss. The authors write “There are claims that energy-dense foods are especially problematic for weight loss and maintenance. Nuts are among the most energy-dense foods consumed, yet the literature consistently documents little impact of their ingestion on body weight” Nuts seem to satisfy the appetite, they make us feel full and may therefore prevent us overeating on other, less nutritious….