Regular consumption of nuts linked to low inflammation

A new U.S study says that eating a handful of nuts 5 times a week may reduce inflammation – a condition that contributes to heart disease, diabetes and other chronic illnesses.

In fact, the inflammation-lowering effect could be the secret to the health benefits of nuts.

Earlier research had linked eating nuts to lower rates of heart disease and diabetes, but the exact reason was unknown, says senior study author Dr. Ying Bao, an assistant professor of medicine at Harvard Medical School in Boston.

The researchers said that nuts may lower inflammation because they contain fiber, magnesium, antioxidants, etc.

The details of the research involving 5013 people was published in American Journal of Clinical Nutrition. 

Blood samples were collected from subjects to look at the presence of 3 different biomarkers, or characteristic indicators, of inflammation.

People who ate nuts at least 5 times a week had 20% lower levels of C-reactive protein (CRP) compared to people who never or rarely ate nuts. They also had 16% lower levels of interleukin-6 (IL-6), another inflammatory marker.

The researchers had accounted for other aspects of diet, as well as exercise, body weight, smoking and other factors that could influence inflammation.

However, eating plenty of nuts had no effect on the third inflammatory biomarker the researchers looked at, known as TNFR2.

For the study, one serving of nuts was defined as one ounce, or about a handful of peanuts or tree nuts, or one tablespoon of peanut butter.

The apparent benefits of nuts were similar regardless of the type of nuts people ate, though there was no benefit seen for peanut butter.

Researchers also noted lower levels of CRP and IL-6 when 3 servings of nuts per week were substituted for 3 servings of red meat, processed meat, eggs or refined grains.

Only CRP levels were found to be low when potatoes or potato chips were exchanged for nuts.

‘Inflammation is the basis of most age-related disorders,’ said Dr. Emilio Ros, director of the Lipid Clinic at Hospital Clinic in Barcelona, Spain.

Inflammation can reduce blood flow to the heart and brain and cause heart attacks and strokes, said Ros, who was not involved in the study.

Ros added that inflammation is also linked to dementia, kidney disease, bowel problems and other common diseases.

‘Reducing inflammation will prevent or delay the onset of all these conditions,’ Ros said.

Less-processed nuts may be more effective, noted Ros, who studies nuts and inflammation.

‘Importantly, when possible, nuts should be consumend as the raw and unpeeled product, as the skin, which is lost in roasting, is very rich in antioxidants,’ he said

‘There may be a concern that frequent nut consumption can result in weight gain,’ Bao said, however, eating nuts is actually linked to lower weight gain and less risky of obesity.

‘A handful of nuts a day or substituting nuts for meat or refined grains is associated with less inflammation,’ Bao said.