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Walnuts, the healthiest nut

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A new scientific study positions walnuts in the number one slot among a family of foods that lay claim to being among Mother Nature’s most nearly perfect packaged foods: Tree and ground nuts. In a report given in Anaheim, California , scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.

“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”

Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free. Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.

Walnuts

Walnuts

Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.

Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.


“There’s another advantage in choosing walnuts as a source of antioxidants,” said Vinson, who is with the University of Scranton in Pennsylvania. “The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants.”

If nuts are so healthful and nutritious, why don’t people eat more? Vinson’s research shows, for instance, that nuts account for barely 8 percent of the daily antioxidants in the average person’s diet. Many people, he said, may not be aware that nuts are such a healthful food. Others may be concerned about gaining weight from a food so high in fat and calories. But he points out that nuts contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat. As for the calories, eating nuts does not appear to cause weight gain and even makes people feel full and less likely to overeat. In a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. Still, consumers should keep the portion size small. Vinson said it takes only about 7 walnuts a day, for instance, to get the potential health benefits uncovered in previous studies.

Diverticular disease news

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A diet without meat and, therefore, a greater quantity of vegetables, has already been shown to decrease a person’s risk of developing colon cancer; now research from the Cancer Epidemiology Unit at the University of Oxford has revealed that a vegetarian diet is also good for preventing diverticular disease, a common bowel disorder.

In diverticular disease pressure builds inside the colon (the large intestine) causing pockets of tissue to bulge outwards – these are called diverticula. In itself this may not be a problem but, if a diverticulum ruptures, infection may set in – this is when the condition is called diverticulitis. Among its symptoms are abdominal pain, tenderness and fever. It is more common in the Western world and rare in areas such as Asia and Africa, indicating that diet or other lifestyle choices may play a role in the disease.

Earlier research suggested that diverticular disease could be a result of a low-fibre diet but now a team from the University of Oxford has found a significant link between choosing to eat a meat-free diet and a 30% lower risk of developing the disease. This would also explain the difference between prevalence of the disease in Western countries, where a lot of meat is eaten, compared to Asia and Africa.

Diverticular disease

Diverticular disease

Using data from more than 47,000 generally health-conscious British men and women, the researchers found that around a third ate a vegetarian diet.

When the researchers followed up the study participants around 10 years later, they found that 812 individuals had been diagnosed with diverticular disease. After adjusting for other potential contributing factors such as smoking, alcohol consumption and body mass index, the researchers found that vegetarians did indeed have a lower risk of the disease. They also found a significant link between a higher intake of dietary fibre, with those eating around 25g per day having a lower risk than those who ate less than 14g per day. The recommended daily intake is 18g per day.


Adapt your diet

Eat less meat and add more fibre, and you’ll have more regular bowel movements, lower your cholesterol levels, maintain healthy weight more easily and control blood sugar levels.

Here’s how:

*Wholemeal breads Look for 100% whole grain or whole wheat. Many breads say ‘made with wholemeal’ but they may not contain as much fibre as the real deal. Choose those with whole grains too, many loaves contain whole oats, sesame seeds or other grains.

*Cereals Look for those containing bran, whole oats or brown rice, wild rice, barley, wholewheat pasta and bulgar wheat Vegetables. Add them to soups, snack on them between meals.

*Fruit Eat an orange instead of drinking a glass of juice and you’ll add instant fibre to your diet. Be sure to munch on apples and pears with their skins too, which adds fibre. Fruits are great in smoothies or as a snack, you can also add high-fibre fruits like prunes or apples to pork dishes, sliced pear in a salad with cheese, or simply in a fruit salad as dessert.