**The Metabolic Benefits of Nuts** Nuts can be a healthy alternative to high-carbohydrate snacks, especially for young adults at risk for metabolic syndrome.
**The Metabolic Benefits of Nuts**Nuts can be a healthy alternative to high-carbohydrate snacks, especially for young adults at risk for metabolic syndrome.
Swapping Snacks for Nuts
A recent study published in the journal Nutrients found that participants who swapped their usual between-meal snacks for a handful of mixed tree nuts experienced reduced cravings for sweets and fast food, as well as improved overall diet quality.
How the Study Was Conducted
The research team at Vanderbilt University Medical Center recruited 84 young adults (ages 22-36) who were at risk for metabolic syndrome. Participants were randomly assigned to one of two groups:
- 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.
The study lasted 16 weeks, during which researchers measured food cravings, daily food intake, and overall diet quality. Participants met with registered dietitians every two weeks to receive counseling and their pre-portioned snacks.
Key Findings
The nut-snacking group showed notable changes in their eating habits and cravings:
- Reduced sweet cravings**: Ratings for cravings dropped for items like cookies, brownies, donuts, candy, ice cream, chips, and pizza.
- Increased protein intake**: Participants who ate tree nuts reported higher protein-rich food consumption.
Nuts are a good source of satiating nutrients like healthy fats, protein, and fiber. If you're allergic to tree nuts, seeds can make a good substitute.
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