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Nutrition

Healthy aging benefits may be associated with walnut consumption

Consuming walnuts and select other whole foods as part of a healthy diet may be associated with a reduced risk of physical function impairments throughout the aging process in women.

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A new study published in the Journal of Nutrition suggests that consuming 1-2 servings of walnuts per week (1/4 cup per serving) was associated with reduced risk of developing impairments in physical function, which helps enable older women to maintain independence throughout the aging process.

Walnut

This paper emphasized that overall diet quality, rather than individual foods, may have a greater impact on reducing risk of physical function impairments. Specifically, diet quality traits most associated with reduced rates of incident physical impairment were higher intake of fruits and vegetables; lower intake of sugar-sweetened beverages, trans fat, and sodium; and moderate alcohol intake. Among food components, the strongest relations were found for increased intakes of oranges, orange juice, apples, pears, romaine or leaf lettuce, and walnuts.

“There’s a lot of research that looks at specific health conditions in aging, such as diabetes and heart disease, but less attention to research on quality of life and ability to maintain independence with aging,” said Dr. Francine Grodstein, ScD, professor of medicine at Brigham and Women’s Hospital and Harvard Medical School. “The simple message from this study is that eating an overall healthy diet, including certain foods, such as walnuts and other whole foods, may help women with the ability to do key everyday tasks as they age, like carrying groceries or dressing themselves.”

The researchers looked at data from 54,762 women in the Nurses’ Health Study, which tracked women for over 30 years. Between 1992 and 2008, the women were asked questions about their physical function, including their ability to perform basic activities of daily living. This new paper prospectively examined the association between the dietary habits of the participants and subsequent impairment in physical function. Diet was assessed using the Alternative Healthy Eating Index (AHEI-2010), a measure of diet quality that incorporates foods and nutrients predictive of chronic disease risk based on scientific evidence.

“These results add to the large body of evidence that outline the many benefits of a healthy diet for women. Additional research is needed to better understand how diet and lifestyle choices can help maintain our health and well-being as we age,” said Dr. Grodstein.

There are numerous possible active properties in walnuts that may be contributing factors in providing health benefits. Walnuts are unique among nuts in that they are primarily composed of polyunsaturated fat (13 grams per ounce), which includes alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid. They are the only nut to contain a significant amount of ALA with 2.5 grams per one ounce serving.

Some study limitations should be considered. The sample only included women, so these results may not be generalizable to men. Additionally, participants were not assigned to eat walnuts or other foods, and were just asked about their dietary choices. It is also possible that subjects may have misreported their dietary intake since this information was collected by questionnaires. In addition, because this is an observational study, residual confounding cannot be ruled out (i.e. that other lifestyle habits which are more common in adults who eat walnuts could contribute to the study findings); and, thus, the results should be interpreted with caution.

This research was supported in part by the California Walnut Commission (CWC). The CWC has supported health-related research on walnuts for more than 25 years. While the CWC does provide funds and/or walnuts for various projects, the actual studies are conducted independently by researchers who design the experiments, interpret the results and write the manuscripts.

Nutrition

Replacing other snacks with pecans may improve cholesterol, diet quality

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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. 

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NewsMakers

High dietary fish intake may slow disability progression in MS

The anti-inflammatory and neuroprotective properties of the nutrients found in fish may be key, underscoring the potential importance of diet in managing MS.

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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.” 

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Nutrition

Convenient breakfasts to kickstart the day

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.

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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.

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