New study links walnuts to weight management
According to experts, eating a few walnuts before meals decreases levels of hunger and may cause people to eat less at meals.
16/12/05 When it comes to weight management, the powerful health benefits of walnuts cannot be outweighed. According to experts, eating a few walnuts (4-6 walnut halves) before meals decreases levels of hunger and may cause people to eat less at meals.
"Walnuts help alleviate hunger and are naturally nutrient-dense, meaning you consume many essential nutrients for a relatively small percentage of daily calories," said Joan Sabate, MD, MPH, DrPH, chair and professor of nutrition, department of nutrition, Loma Linda University School of Public Health.
Based on new Loma Linda University research published in the November issue of the British Journal of Nutrition, Dr. Sabate explains, "If people substitute walnuts for other calories, then eating walnuts will not lead to weight gain, and may lead to improvements in other indicators of health, such as a decrease in LDL cholesterol."
In addition to aiding with satiety, walnuts provide essential nutrients including protein, fiber, vitamins, minerals, antioxidants, and heart-healthy omega-3 fatty acids. It is the synergy of these ingredients that make walnuts unique among tree nuts.
The randomized cross-over field trial included two six-month diet periods, a control diet and a walnut-supplemented diet, with ninety participants (50 females; 40 males) aged 30-72 years.
During the walnut phase, study participants were simply asked to eat 1-1.5 ounces of walnuts each day. The average weight gain during the walnut phase was insignificant at only 0.4 kg (less than 1 pound) over six months.
Co-investigators in the study included Zaida Cordero-MacIntyre, Gina Siapco, Setareh Toabian and Ella Haddad.
In 1993 clinical trials, Loma Linda University was the first to find that walnuts in a controlled diet reduced LDL (bad) cholesterol and heart disease risk significantly more than the Step 1 diet that was then recommended by the American Heart Association. Subsequent studies worldwide have consistently shown that walnut consumption is associated with reduced risk of CVD.
Loma Linda University, a health sciences educational institution, located in Southern California, is operated by the Seventh-day Adventist Church. The School of Public Health's Department of Nutrition exhibits a long tradition of vegetarian nutrition research dating back to the 1930s. Currently research is focused on the health benefits of plant foods.
