Evidence suggests that nuts may have particular health benefits. It particular, those that consume nuts are leaner than non-nut consumers. The lower body weights of nut consumers may be because nuts eaters also are more likely to consume other healthy foods and so the nuts may simply be a marker for a healthy diet. However, studies have looked at the nutritional composition of nuts and shown a number of mechanisms that could be used to explain their apparent weight loss effects. In particular, some nuts contain essential fatty acids of the omega-3 family, and these fats may have insulin sensitising, anti-inflammatory and cell regulatory effects that could contribute to the maintenance of body weight. In addition, nuts are also a good source of antioxidants which are also effective at helping to maintain high levels of insulin sensitivity. As a loss of insulin sensitivity is a primary driver of weight gain, the insulin sensitising effects of nuts may explain their weight loss effects.
The weight loss effects of nuts may explain the reduction in the risk of major disease in those who regularly consume nuts. In particular, nuts are protective of cardiovascular disease and type 2 diabetes. In turn, the reduction in the risk of major diseases may explain the reduced risk of mortality in those who regularly consume nuts. For example, in a study published in the American Journal of Clinical Nutrition, researchers1 investigated the association between nut consumption and total mortality. As nut consumption increased from never consuming nuts to less than 1 serving per month, to 1-3 servings per month to 1 serving per week to 2 to 4 servings per week to more than 5 servings per week, the risk of total mortality decreased significantly. The results for total cardiovascular mortality were also incremental and significant as nut consumption increased. The protective effects of nuts against mortality is likely therefore an artifact of the protective effects against cardiovascular disease mortality.
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