Nuts are a Key Food in Mediterranean Diet

PREDIMED study reports that Mediterranean Diet with nuts has beneficial effects on kidney function

Among other trials, PREDIMED has examined if the traditional Mediterranean dietary pattern is able  to improve kidney function in comparison to a control low-fat diet in an elderly opulation with multiple cardiovascular risk factors.  The study, published online in the prestigious American Journal of Kidney Diseases on April 30, 2012, has evaluated the effects in  renal function  of three dietary patterns based in the Mediterranean Diet.  Scientists selected participants free of CHD at baseline who fulfilled at least one of the following criteria: type 2 diabetes and/or resence of 3 or more risk factors (hypertension, dyslipidemia, overweight or family history of premature CHD).

Participants were randomly assigned to 3 diets: MedDiet supplemented with mixed nuts; Med Diet supplemented with virgin olive oil, and a control low-fat diet. After 1 year of follow-up using questionnaires about education, lifestyle, history of illnesses and medication use, validating energy and nutrient intake and assessing the physical activity and the adherence to Med Diet; after monitoring serum urea and creatinine concentrations, urinary albumin-to-creatinine rations among other indicators, the results concluded  that  the 3 dietary interventions  based in MedDiet  were associated with improved kidney function,  as assessed by the Estimated glomerular filtration rate, no significant differences were observed in different kidney function variables among the 3 treatment groups.  Changes in nutritional and other factors that are known to affect kidney function, namely protein intake, body weight, and blood pressure, were similar among  the groups. The  results support that the 3 dietary patterns based in MedDiet can improve kidney function.

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Eating Nuts Can Help Stave Off Obesity

Dieters often dismiss them because of their high fat content, but research suggests that snacking on nuts can help keep you slim.

A study found that those who consumed varieties such as almonds, cashews and pistachios demonstrated a lower body weight, body mass index (BMI) and waist circumference compared to non-consumers. They were also at lower risk of developing heart disease, type 2 diabetes and metabolic syndrome.Experts are now recommending a daily intake of 1.5 ounces, or three tablespoons of nuts as part of a healthy diet.

Lead researcher Carol O'Neil, from Louisiana State University, said: 'One of the more interesting findings was the fact that tree nut consumers had lower body weight, as well as lower body mass index (BMI) and waist circumference compared to non-consumers.

'The mean weight, BMI, and waist circumference were 4.19 pounds, 0.9kg/m2 and 0.83 inches lower in consumers than non-consumers, respectively.'

In the study, published in the Journal of the American College of Nutrition, researchers compared risk factors for heart disease, type 2 diabetes and metabolic syndrome of nut consumers versus those who did not consume nuts. They used data from 13,292 men and women participating in the 1999-2004 National Health and Nutrition Examination Surveys (NHANES).

Nut consumers were defined as those who ate more than one quarter of an ounce a day.

Tree nut - almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts - consumption specifically, was associated with higher levels of good cholesterol and lower risk of chronic diseases including heart disease.

In addition, it was also linked to a lower prevalence of four risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high blood sugar levels and low good cholesterol levels.

Dr O'Neil adds: 'Tree nuts should be an integral part of a healthy diet and encouraged by health professionals—especially registered dietitians.'

Maureen Ternus, executive director of the International Tree Nut Council Nutrition Research & Education Foundation (INC NREF), also congratulated the recent data.

She said: 'In light of these new data and the fact that the FDA has issued a qualified health claim for nuts and heart disease with a recommended intake of 1.5 ounces of nuts per day, we need to educate people about the importance of including tree nuts in the diet.'

To check the biochemical effects of nut consumption, the researchers put 22 MetS patients on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients who were told to avoid nuts. Scientists analyzed the broad spectrum of compounds excreted in the patients' urine and found evidence of several healthful changes.

One surprise was evidence that nut consumption had boosted patients' levels of serotonin metabolites in urine, since these findings suggest the role of serotonin in the beneficial effects of nuts.

They point out that the study provides the first evidence in humans of the beneficial effects of nut consumption in reducing levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome.

–Science Daily

Great new study out of Harvard promotes NUTS

By Nanci Hellmich, USA TODAY

Consuming one serving a day of unprocessed red meat increased risk of death from cardiovascular disease by 18%; a serving a day of processed meat increased the risk by 21% according to the report

A new study indicates that eating unprocessed red meat (hamburger, pork, roast beef, lamb) and processed meats (bacon, hot dogs, bologna, sausage) may increase a person's risk of premature death and raise their risk of death from heart disease and cancer.

Conversely, substituting other foods such as fish, poultry, nuts and beans for red meat may lower their risk of premature death, the analysis suggests.

Other studies have linked eating red meat and processed meat to an increased risk of type 2 diabetes, heart disease, some types of cancer, particularly colorectal cancer, and premature death.

"This new study provides further compelling evidence that high amounts of red meat may boost the risk of premature death," says the study's lead author, An Pan of the Harvard School of Public Health. But, he adds, this type of study shows association, which doesn't necessarily mean causation.

Pan and colleagues analyzed the diet, health and death data on 37,698 men and 83,644 women. Participants completed questionnaires about their diets every four years. During the study follow-up period of more than two decades, almost 24,000 of the participants died, including 5,910 from heart disease and 9,464 from cancer.

To determine the risk of eating unprocessed red meat or processed meat, the researchers factored out other lifestyle factors, including age, weight, physical activity and family history of heart disease, and dietary factors, such as intake of whole grains, fruit and vegetables, nuts, legumes, dairy products, fish and poultry.

Among the findings published online Monday in the Archives of Internal Medicine: Eating one serving a day of unprocessed red meat (about the size of a deck of cards) was associated with a 13% increased risk in premature death; eating one serving a day of processed red meat (one hot dog or two slices of bacon) was associated with a 20% increased risk of premature death.

Using a statistic model, the researchers estimated that replacing one serving a day of red meat with one serving of fish would decrease premature death by 7%; replacing it with poultry would decrease the risk by 14%; nuts, 19%; beans, 10%; low-fat dairy, 10%; whole grains, 14%.

"The message we want to communicate is it would be great if you could reduce your intake of red meat consumption to half a serving a day or two to three servings a week, and severely limit processed red meat intake," Pan says.

He says the sodium and nitrites in processed red meat might explain the relatively higher risk found in processed compared with unprocessed red meat.

But the beef industry says this study doesn't prove red meat is the dietary villain. "Once again, what we are seeing here is an observational study that's limited because it can't establish cause and effect," says registered dietitian Shalene McNeill, executive director of human nutrition research for the National Cattlemen's Beef Association. "The most striking thing about this study is those who were eating higher intakes of red meat also were eating more calories, were less physically active, were more likely to smoke and ate fewer fruits, vegetables and whole grains."

Pan says those factors were taken into consideration in the statistical analysis to try to eliminate their impact, "but certainly, it is possible that other unmeasured or residual confounding effects from lifestyle exist."

McNeill says, "We have a recent randomized controlled trial that showed eating 4 to 5 ounces of lean beef daily as a part of a heart-healthy diet improved heart health, including lowering bad (LDL) cholesterol levels, as effectively as several other heart-healthy diets. There are many ways to build a healthy diet with lean beef that also includes fruits, vegetables, whole grains and legumes."

Robert Eckel, a past president of the American Heart Association, says the group does not set a limit on consumption of lean red meat but promotes an overall heart-healthy diet. "A small serving (about 3 ounces) of lean red meat several times a week can be added to an overall heart-healthy dietary pattern without concern. This amount is substantially below the level of risk reported by the Harvard group."

Marji McCullough, a nutrition epidemiologist for the American Cancer Society, says, "We've known for a long time that eating high amounts of red meat or processed meat increases the risk of colorectal cancer and possibly other cancers. This study is important because it shows that consuming red meat and processed meat increases the risk of death from all causes."

She says there is no magic number in terms of amount of red meat that you can safely consume, but "eating it no more than a few times a week would be a place to start."

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