Obesity, diabetes, cardiovascular disease: Walnuts can beat them all
Walnuts have properties that help in protecting against the detrimental effects of aging.
By PTI |
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SAN FRANCISCO: Walnuts can help in keeping many lifestyle diseases at bay, including obesity, diabetes and cardiovascular problems which are on the rise in India, according to studies.
"According to different studies and human trials done in 11 countries by nearly 60 universities, incorporating walnuts into meals can ensure adequate protein intake, especially among vegetarians, as it contains numerous vitamins and minerals including protein, unsaturated fat, magnesium, phosphorus and alpha-linolenic acid (ALA) – the plant-based form of Omega-3, necessary for overall wellness," California Walnut Commission Health Research Director Carol Berg Sloan told PTI here.
According to a research at Beth Israel Deaconess Medical Center and Harvard Medical School, one ounce of walnuts provides four grams of protein and two grams of fibre.
This fibre, found solely in plant foods, helps make one feel full, control overeating and can assist in lowering cholesterol and regulating blood glucose levels, the study said.
According to government data, India is home to 29.8 million obese men and women, mostly in urban areas, with other lifestyle diseases like diabetes and cardiovascular related problems rapidly increasing, Sloan said.
She said India, home to a huge vegetarian population, will benefit most from regular walnut diet as it contains plant-based form of Omega-3, also known as 'brain food'.
A study from Yale University found that including walnuts in a habitual diet, with or without dietary counselling to adjust calorie intake, significantly improved diet quality in adult men and women at high risk for diabetes.
Cardiovascular heart diseases cause over a quarter of the total deaths in the country, and affect rural populations and young adults the most, according to a study published by The Lancet Global Health. The study also shows that younger adults, especially those born after 1970, have the highest death rate due to the narrowing of the heart’s arteries.
Nutritionists point out that the risk of cardiovascular diseases can be reduced through lifestyle changes. Some of them are as follows:
(Text: Divya Shekhar)
Several studies have also found that regular consumption of walnuts has helped improve male fertility and helped in reducing risk of breast, colon and prostate cancer.
According to studies, walnuts also have properties that help in protecting against the detrimental effects of aging.
"We will continue with research programs to find out and understand more health benefits of walnuts," she added.
"According to different studies and human trials done in 11 countries by nearly 60 universities, incorporating walnuts into meals can ensure adequate protein intake, especially among vegetarians, as it contains numerous vitamins and minerals including protein, unsaturated fat, magnesium, phosphorus and alpha-linolenic acid (ALA) – the plant-based form of Omega-3, necessary for overall wellness," California Walnut Commission Health Research Director Carol Berg Sloan told PTI here.
According to a research at Beth Israel Deaconess Medical Center and Harvard Medical School, one ounce of walnuts provides four grams of protein and two grams of fibre.
This fibre, found solely in plant foods, helps make one feel full, control overeating and can assist in lowering cholesterol and regulating blood glucose levels, the study said.
While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.
A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes.
For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions.
Doctors and dieticians share ultimate list of foods you must consume to stay healthy.
Also read: The comprehensive diabetes guide
According to government data, India is home to 29.8 million obese men and women, mostly in urban areas, with other lifestyle diseases like diabetes and cardiovascular related problems rapidly increasing, Sloan said.
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"We hope to conduct human trials in India in 2020, addressing issues that are ailing the the country. We will tie-up with universities or research institutes for conducting independent trials in the country. For this we expect to send proposals next year," she added.She said India, home to a huge vegetarian population, will benefit most from regular walnut diet as it contains plant-based form of Omega-3, also known as 'brain food'.
A study from Yale University found that including walnuts in a habitual diet, with or without dietary counselling to adjust calorie intake, significantly improved diet quality in adult men and women at high risk for diabetes.
Nutritionists point out that the risk of cardiovascular diseases can be reduced through lifestyle changes. Some of them are as follows:
(Text: Divya Shekhar)
Several studies have also found that regular consumption of walnuts has helped improve male fertility and helped in reducing risk of breast, colon and prostate cancer.
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According to studies, walnuts also have properties that help in protecting against the detrimental effects of aging.
"We will continue with research programs to find out and understand more health benefits of walnuts," she added.
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