Welcome nutrient-packed walnuts to your daily menu and you might notice the difference in overall health, as well as self-regulating calorie intake.
Walnuts are well-known for boosting our health in a slew of ways. The healthy snacks are however also calorie-packed. As such, many are reluctant to include the healthy and nutritious snacks in their daily menu, fearing they will add to extra pounds to body weight.
Yet, a new study led by Doctor David Katz with the Yale University Prevention Research Center revealed that the fear of gaining weight due to walnut consumption is overblown. Moreover, the benefits of regularly consuming walnuts certainly outweigh their calorie apport. The study was funded by the California Walnut Commission. Nonetheless, the Commission did not influence the results.
Featuring in the latest issue of the BMJ Open Diabetes Research and Care, the study was conducted with the help of 112 volunteers. For a period of six months, the participants were asked to consume walnuts daily. For another six months, all participants were asked to remove walnuts from their daily menu. Throughout, they have been monitored.
All 112 participants were either at high risk of diabetes. They other presented high blood sugar levels consistent with prediabetes, they were overweight, presented high blood pressure or other factors influencing diabetes. Throughout the study, half of the participants were assigned calorie-counting counselling.
Surprisingly, the data crunched at the end of the study didn’t reveal any significant difference between the calorie-counting group and the non-calorie-counting group. The most exciting finding was that all participants had a better diet by the end of the study.
Volunteers assigned to the calorie-counting group had minimal help in regulating their daily intake. However, the other half of the volunteers self-regulated their daily calorie intake. Providing so many nutrients and a filling sensation, walnuts pushed out less nutritious or healthy foods consumed by these participants. Snacks and packaged foods, chips and others were slightly pushed out of the diet as they became redundant. This alone should mark the moment when you welcome nutrient-packed walnuts to your daily menu.
Yet, there’s more. Doctor Katz and his team found that beyond improving their diet, none of the participants gained weight throughout the study period. The fat and the fiber packed in walnuts are sufficient to influence satiety.
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