In a recent study published within the journal Nutrients, researchers conducted a randomized weight-reduction plan intervention trial to judge the health impacts of substituting typical carbohydrate snacks with tree nuts. The intervention was conducted on young adults for a period of 16 weeks. Evaluation of covariance (ANOVA) and multivariable modeling revealed that tree nuts might improve metabolic health, reducing waist circumference and lipid biomarkers in females and insulin sensitivity in men. Notably, no other calorie restrictions nor dietary changes were required to realize observed improvements. On condition that tree nuts are a comparatively inexpensive and easy-to-access snack source, these findings may prompt a trend shift in young adults away from highly processed conventional snacks towards healthier natural alternatives.

Study: Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial

The burden of Metabolic Syndrome

Metabolic syndrome (MetSx) is the umbrella term for a bunch of severe chronic health conditions, each of which is independently linked to an increased risk of type 2 diabetes (T2D) and heart problems (CVD). The American Heart Association (AHA)  has identified five principal risk aspects – blood glucose, high-density lipoprotein (HDL) cholesterol, triglycerides, waist circumference, and blood pressure (BP). Recent studies have found that diagnosis for 3 or more of those aspects significantly increases T2D and CVD risk.

Encouragingly, research has also suggested that MetSx is very prone to changing (modifiable) behaviors, especially weight-reduction plan, exercise, and sleep. Unfortunately, despite increased awareness of the advantages of healthy food, adequate sleep, and physical activity, MetSx prevalence has increased amongst American youth by greater than 21% over the past 5-10 years. Anecdotal evidence has linked this undesirable trend to increased consumption of cookies, brownies, cakes, ice creams, candy, pies, and other snacks, which generally contribute greater than 25% of a person’s day by day calorific requirements.

Theoretical studies using the National Health and Nutrition Examination Surveys (NHANES) dataset have suggested alternative snacking options reminiscent of tree nuts may significantly decrease a person’s calorific intake, thereby reducing the burden of MetSx. Nonetheless, these hypotheses have been formally tested.

Concerning the study

In the current study, researchers investigated the outcomes of mixed tree nut consumption in comparison with typical high carbohydrate snack intake amongst young American adults, specializing in those with a high MetSx predisposition. Adults between the ages of twenty-two and 36 were recruited from Nashville, Tennessee. Care was taken to be sure that participants presented a body mass index (BMI) of 24.5 to 34.9 kg/m² and displayed heightened waist circumference, HDL, and fasting serum glucose. Participants were excluded in the event that they were allergic to tree nuts, had already been diagnosed with a chronic disease, or were involved in drug or nicotine use.

Of the 564 individuals initially enrolled, 84 passed screening and were chosen for the study. Participants were divided into two cohorts – 40 cases (provided tree nut snacks) and 44 controls (delivered carbohydrate snacks). The study duration was 19 weeks, consisting of per week of physical activity monitoring, a two-week run-in period, and 16 weeks of experimentation.

“Menus based on the USDA Dietary Guidelines for Americans were designed using NDSR software (Nutrition Data System for Research, Univ. of Minn.) to create a 7-day cycle comprised of three meals and a pair of snacks per day to be consumed between the hours of 6:00 a.m. to six:00 p.m. Menus didn’t include any peanuts, tree nuts, or nut butter food items.”

The weight-reduction plan was participant-specific and optimized to satisfy the dietary requirements of every individual. The Institute of Medicine guidelines were referred to when ensuring that each one diets contained 25-35% of fat, 45-55% of carbohydrates, and 15-20% of proteins. The experimental tree nut treatment comprised 33,5 g of unsalted cashews, hazelnuts, pistachios, pecan, macadamia nuts, walnuts, and almonds. The carbohydrate (control) treatment consisted of unsalted pretzels, animal and graham crackers, and granola bars.

Data collection included participant anthropometrics (height, weight, waist and hip circumference, and BMI) and abdominal computed tomography (CT) scans. An integrated metabolic cart system was used to estimate resting energy expenditure (REE), and physical activity levels were monitored using a SenseWear armband accelerometer. Finally, blood pressure, serum C-reactive protein (hs-CRP), glucose, insulin, and lipid profiles were obtained from collected blood samples after a 5-minute rest period.

Evaluation of covariance (ANCOVA), the Wilcoxon test for within-group variance, and multivariable linear regressions were employed for statistical evaluation.

Study findings

The day by day consumption of tree nuts between regular meals was found to scale back MetSx risk rating significantly, especially for those already obese/obese at study initiation. Nuts are wealthy in helpful nutrients, primarily monounsaturated fat oleic acid, polyunsaturated fat linoleic acid, protein, fiber, minerals, vitamins E and K, carotenoids, polyphenols, tocopherols, and phytosterols.

The case group was observed to present significantly reduced waist circumference, most noticeable in females. Female adipose tissue was similarly reduced within the case-cohort in comparison with the controls. The present study is noteworthy because it provides the primary evidence of naturally reduced metabolic risk without the necessity for calorific restrictions.

“Given the widespread prevalence of metabolic syndrome and its harmful potential for the event of diabetes and cardiovascular diseases, it’s imperative that practical and feasible therapeutic strategies be adopted. Future investigation could possibly be conducted in subgroups of the young adult population reminiscent of athletes in addition to populations with chronic disease states including prediabetes, type 2 diabetes, and cardiovascular diseases.”