**The Benefits of Nuts for Metabolic Health** Nuts can be a nutritious and delicious way to curb sweet cravings and improve overall diet quality, especially for young adults at risk for metabolic syndrome.
**The Benefits of Nuts for Metabolic Health**Nuts can be a nutritious and delicious way to curb sweet cravings and improve overall diet quality, especially for young adults at risk for metabolic syndrome.
Swapping High-Carb Snacks for Nuts
A recent study published in the journal Nutrients found that participants who snacked on nuts daily for 16 weeks reported fewer urges for sugary and salty treats, ate more protein-rich foods, and scored better on a measure of diet quality.
The Study's Findings
Researchers at Vanderbilt University Medical Center recruited 84 males and females between the ages of 22 and 36 who had at least one risk factor for metabolic syndrome. Participants were randomly assigned to either a tree nut snack group or a high-carbohydrate snack group.
- Nut Snack Group: Ate a mix of unsalted raw almonds, walnuts, pecans, macadamia nuts, hazelnuts, pistachios, and cashews twice a day.
- High-Carbohydrate Snack Group: Ate snacks such as pretzels, animal crackers, graham crackers, or granola bars twice a day.
Both snack types were similar in calories, protein, fiber, and sodium. Participants met with registered dietitians every two weeks to receive counseling and their pre-portioned snacks.
Nut Consumption Leads to Positive Changes
By the end of the study, participants who ate tree nuts reported:
- Less craving for sweets and fast food: Ratings for cravings dropped for items like cookies, brownies, donuts, candy, ice cream, chips, and pizza.
- Reduced preference for sweet taste: About 12.5% fewer people in the nut group said they preferred sweet tastes.
This study suggests that incorporating nuts into your diet can have a positive impact on metabolic health, particularly for young adults at risk for metabolic syndrome. Consult with our registered dietitians to learn more about how nuts can benefit your overall health and well-being.
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