CONSUMING TREE NUTS AS SNACKS COULD AID IN PREVENTING THE DEVELOPMENT OF EXCESS BODY FAT AND CARDIOMETABOLIC DISEASE IN MILLENIALS
DAVIS, Calif., March 12, 2025 /PRNewswire/ -- In a recent study published online in the journal, Clinical Nutrition 1, replacing high-carbohydrate snacks with tree nuts resulted in more favorable dietary, plasma and adipose tissue fatty acid profiles that could aid in preventing the development of excess body fat and cardiometabolic disease states, including metabolic syndrome.
Researchers at Vanderbilt University Medical Center conducted a randomized, parallel arm, dietary intervention study with 84 men and women, ages 22-36, most of whom were either overweight or obese (BMI 24.5 to 34.9 kg/m2) and had at least one metabolic syndrome risk factor at baseline (abdominal obesity, elevated triglycerides, low HDL cholesterol, high blood pressure, or elevated levels of blood glucose). Participants consumed about an ounce (33.5g) of mixed unsalted tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) or one ounce of a carbohydrate-rich snack twice daily. Both snacks provided the same number of calories, protein, fiber, and sodium and were part of a 7-day weight maintenance menu that repeated throughout the study duration of 16 weeks.
According to Principal Investigator, Heidi J. Silver, R.D., M.S., Ph.D., Research Professor of Medicine at Vanderbilt University Medical Center, replacing high-carbohydrate snacks with mixed tree nuts increased mono- and polyunsaturated fat intakes resulting in a 9-fold greater dietary unsaturated to saturated fat ratio. The tree nut snack group also had a significantly greater improvement in plasma fatty acid profiles, without requiring a reduction in calories or weight change. Moreover, positive changes in the expression of 13 genes in the abdominal subcutaneous adipose tissue were seen in the tree nut snack participants, but not significantly in those consuming the high-carbohydrate snack. These changes—all of which can impact the risk for developing metabolic syndrome—occurred in genes involved in lipolysis (helps the body break down fat for energy), glycemia, immune pathways and vulnerability to obesity.
Metabolic syndrome and its various risk factors, including high abdominal adiposity and blood glucose levels, are on the rise worldwide. Today one in five young adults in the US, aged 20 to 39, have metabolic syndrome. At the same time, the frequency of snacking has also risen. One in three young adults consume three or more snacks per day and those snacks are typically high in calories and carbohydrates, providing almost 25% of total daily calories.
'As we reported previously, substituting a high-carbohydrate snack with a mix of tree nuts reduced visceral fat and waist circumference, as well as overall risk of metabolic syndrome, in both male and female young adults with one or more metabolic syndrome risk factor,' stated Dr. Silver. 'These new findings further support substituting tree nuts for daily snacks as an effective strategy to minimize risk for chronic cardiometabolic disease.'
A growing body of research has shown the beneficial effects of tree nuts in helping to reduce the risk of several chronic diseases including overweight/obesity, diabetes, and heart disease. 'In 2003, the FDA (in its qualified health claim for nuts and heart disease) recommended that people eat 1.5 ounces of nuts per day—well above current consumption levels,' stated Maureen Ternus, M.S., R.D.N, Executive Director of the International Tree Nut Council Nutrition Research & Education Foundation (INC NREF). 'We should be encouraging people—especially those Millennials at risk for metabolic syndrome—to get their handful of nuts every day.'
The International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) is a non-profit, non-governmental organization dedicated to supporting nutrition research and education for consumers and health professionals throughout the world. Members include those associations and organizations that represent the nine tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts). For more information, please visit our website at www.nuthealth.org.
1 Widmer, A., K. Lillegard, K. Wood, M. Robles, R. Fan, F. Ye, J.R. Koethe, H.J. Silver, 2025. Consumption of Tree Nuts as Snacks Stimulates Changes in Plasma Fatty Acid Profiles and Adipose Tissue Gene Expression in Young Adults at Risk for Metabolic Syndrome. Clinical Nutrition.
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