Switching daily snack foods to pecans improved cholesterol levels and enhanced overall diet quality, according to a new study by researchers in the Penn State Department of Nutritional Sciences.

The researchers randomized adults who live with or are at risk for metabolic syndrome — a set of conditions that increase a person’s risk for several chronic diseases — to either consume pecans instead of their usual snacks or to continue eating their usual diet. Participants who ate pecans in lieu of their usual snacks demonstrated reductions across cholesterol measurements linked to poorer heart health compared to those that did not snack on pecans. Additionally, diet quality, as measured by adherence to the Dietary Guidelines for Americans, was 17% higher at the conclusion of the study for participants who consumed pecans.

Results of the study were published in American Journal of Clinical Nutrition.

“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” said Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study. “These results add to the large evidence-base supporting the cardiovascular benefits of nuts and add additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet.”  

The study included 138 adults with one or more criteria for metabolic syndrome, including abdominal obesity, high triglycerides, low HDL, high blood pressure and high fasting blood glucose. Participants were 25 to 70 years old and were randomly assigned into two equal groups: pecan snacking group, who were asked to consume two ounces of pecans per day in place of snacks typically consumed, and the usual diet group, who were asked to continue their regular diet.  

Vascular health data and blood work were collected at the start and conclusion of the 12-week study, and self-reported 24-hour recalls were collected nine times during the research. All participants were also instructed to stop eating all other types of nuts and to keep their non-snacking dietary behavior and lifestyle consistent throughout the study. 

In the study, pecan snackers experienced reductions in total cholesterol, low-density lipoprotein (LDL) cholesterol, non-high-density lipoprotein (HDL) cholesterol, the ratio of total cholesterol to HDL cholesterol and triglycerides compared to non-pecan snackers. LDL cholesterol can build up in arteries and increase the risk of stroke or heart attack. HDL — sometimes known colloquially as “good cholesterol” — carries cholesterol back to the liver for removal from the body. So, both lowering LDL and reducing the ratio of total cholesterol to HDL can reduce the risk for cardiovascular disease. Triglycerides are a necessary lipid for energy storage and metabolism, but high levels of triglycerides also increase the risk of cardiovascular disease.  

In addition, study participants who ate pecans showed higher overall adherence to the Dietary Guidelines for Americans 2020-2025, with increased intakes of other under-consumed food groups, such as plant proteins and seafood.  

According to the team, prior research by others in the field suggests that chemical compounds with anti-inflammatory properties called polyphenols in pecans may support endothelial function, a key factor in maintaining healthy blood vessels. The current study did not find differences in vascular health outcomes between the two groups, but the researchers said people in the United States should consider consuming more foods with polyphenols — like pecans, fruits, vegetables and whole grains — to support heart health and improve overall diet quality. 

“The improved diet quality among pecan snackers — including a higher percentage of calories from polyunsaturated fats and increased fiber and polyphenols — likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects,” Petersen said. 

The researchers said that replacing a person’s usual snacks with pecans each day could improve cholesterol levels and diet quality, especially if they are at risk of metabolic syndrome. 

Tricia Hart, doctoral student in nutritional studies at Penn State, and Penny Kris-Etherton, retired Evan Pugh University Professor of Nutritional Sciences at Penn State, also contributed to this research. 

A high dietary intake of lean and oily fish may slow the progression of disability in people with multiple sclerosis (MS), suggests a comparative population based study, published online in the Journal of Neurology Neurosurgery & Psychiatry.

The anti-inflammatory and neuroprotective properties of the nutrients found in fish may be key, say the researchers, who add that their findings underscore the potential importance of diet in managing the disease.

Emerging evidence indicates that diet may have a role in the development of inflammatory diseases, including MS, explain the researchers. 

While previously published research has linked fish consumption with lower levels of disability among those with MS, few studies have looked at whether it might slow or lessen the progression of disability, they point out. 

To explore this further, they drew on 2719 newly diagnosed participants (average age 38) in The Epidemiologic Investigation of Multiple Sclerosis (EIMS) study, a Swedish nationwide population based case-control study, all of whom were recruited between April 2005 and June 2015.

On entry to EIMS, all participants provided information on environmental exposures and lifestyle habits, including their consumption of lean and oily fish, which was categorised as: never or seldom; 1 to 3 times a month; and weekly, and scored from 2 to 6, depending on whether they ate lean or oily fish, or both. 

Their disease progression, measured using the Expanded Disability Status Scale (EDSS), was tracked for up to 15 years through the Swedish MS Registry.

Confirmed disability worsening was defined as an increase in the EDSS score of at least 1 point from baseline, sustained between two further check-ups, at least 6 months apart.

The highest fish consumption at diagnosis was associated with a 44% lower risk of confirmed disability worsening as well as a 45% lower risk of progressing to EDSS 3 and and a 43% lower risk of progressing to EDSS 4 compared with those who ate none or very little.

And the more lean and oily fish that was consumed, the lower was the risk of confirmed disability worsening and progression to EDSS 3 and 4, trends analysis indicated.

In 2021, 1719 participants completed an online follow-up questionnaire which assessed changes in fish intake over time. Some 412 (24%) had altered their fish consumption: 288 had increased it; 124 had decreased it. 

Those who increased their score from 2–3 to a score of 5–6 within 5 years after diagnosis (133) had a 20% lower risk of confirmed disability worsening, compared with those who continued to eat little or no fish (400). 

Only 16 participants increased their fish consumption from a baseline score of 2 to a score of 5–6, but they had a 59% lower risk of confirmed disability worsening, compared with those who remained at the lowest level of consumption (101).

The findings held true even when the potentially influential factors of physical activity, weight (BMI), smoking, alcohol intake, and sun exposure were accounted for. They also remained similar when further adjustment was made for vitamin D level.

This is an observational study, and as such, no firm conclusions can be drawn about cause and effect. And further research to validate the findings and investigate the underlying biological mechanisms is required, say the researchers.

But they suggest: “While omega-3 fatty acids, predominantly found in oily fish, may contribute to reduced disability progression, the beneficial effects observed from lean fish consumption suggest that other factors may also play a significant role. One such factor is taurine, an amino acid found in significant amounts in fish and seafood.”  

They explain: “Taurine is the most abundant free amino acid in the brain and, although there are endogenous mechanisms for its production, an exogenous supply is necessary to meet physiological needs.”  

They add: “Taurine has diverse cellular functions, including cytoprotective actions through antioxidative and anti-inflammatory effects, making it a potential therapeutic agent for neurological disorders.” 

And they conclude: “The results underscore the potential role of diet, particularly fish consumption, as a modifiable factor that could complement existing therapeutic strategies for MS.” 

Starting the morning on the right foot can set the tone for a productive day. Even when crunched for time before work or school, eating a filling breakfast before heading out the door is an important part of setting yourself up for success.

Between work, kids and making it to that early morning workout session, finding time to prepare a quick and tasty meal can be a real challenge. For a flavorful and easy breakfast that can be on the table in just 8 minutes when you’re in a rush, try this Quick Breakfast Skillet. With crispy bacon, scrambled eggs and rich cheddar cheese, it’s a perfect way to fuel your morning.

The secret, convenient ingredient: fluffy Minute Butter & Sea Salt Jasmine Rice Cups. Ready in just 60 seconds to fit into the day with no hassle, this versatile and flavorful ingredient is perfectly portioned in a BPA-free cup and features a delicious blend of familiar flavors to liven up breakfast.

Or try something new and delicious with this One-Pot Rice Shakshuka. A dish with origins in the Middle East and Northern Africa, shakshuka is traditionally made with a base of tomatoes, vegetables and seasonings, such as cumin and paprika. Then eggs are cracked on top and cooked in the sauce.

This version takes it a step further with the addition of Minute Instant White Rice, which provides a heartier texture to keep you feeling satisfied longer. Simply precooked and dried – nothing added but convenience – you can enjoy its light, fluffy texture after just 5 minutes in the microwave or on the stove. Plus, it works for those with dietary restrictions, including gluten-free, vegan or vegetarian.

Find more breakfast inspiration to keep you energized and ready to conquer the day at minuterice.com.

Quick Breakfast Skillet
Prep time: 2 minutes
Cook time: 6 minutes
Servings: 1

1          Minute Butter & Sea Salt Jasmine Rice Cup
1          slice bacon, chopped
1          egg
1/4       cup cheddar cheese, shredded
            cracked black pepper

Heat rice according to package directions.

Heat medium frying pan over medium heat and add bacon. Cook about 4 minutes, or to desired doneness.

Scramble egg and add to frying pan. Cook 1 minute, or to desired doneness.

In bowl, mix rice, egg and bacon mixture and cheese. Top with cracked black pepper.

Tips: Breakfast sausage or breakfast potatoes can be substituted for bacon. Add favorite hot sauce for a little heat.

One-Pot Rice Shakshuka
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 6

2          tablespoons olive oil
1          onion, diced
1          red bell pepper, seeded and diced
1          teaspoon ground cumin
1/2       teaspoon smoked paprika
1          can (28 ounces) diced tomatoes with garlic and herbs
2          cups water
1 1/2    cups Minute Instant White Rice  
6          eggs
1          tablespoon finely chopped fresh parsley

Heat oven to 400 F.

In high-sided, ovenproof skillet over medium heat, heat oil. Add onion, bell pepper, cumin and smoked paprika; saute 8-10 minutes until vegetables are tender.

Add tomatoes and water to skillet. Bring to boil. Stir in rice and reduce heat to low. Cover and cook 3-5 minutes, or until most water is absorbed.

Using spoon, create six small wells in rice mixture. Crack one egg into each well. Transfer skillet to oven; cook 12-15 minutes, or until rice is tender, egg whites are set and yolks are runny, or until cooked as desired.

Garnish shakshuka with parsley before serving.

Tip: For spicy eggs, stir 1 tablespoon harissa paste into rice mixture before adding eggs. Or serve shakshuka with hot sauce.