Category Archives: Fruit and Nuts

High Cholesterol? Try Walnuts.

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“The devil has put a penalty on all things we enjoy in life. Either we suffer in health or we suffer in soul or we get fat”.

Albert Einstein

This is the second in a series of three blog posts in honor of National Walnut Day, detailing recent research regarding walnuts. This post will look at research from the Harvard School of Public Health, which examined the effects of walnut consumption on cholesterol.

Harvard researchers gathered data from 13 previously published studies on walnuts, which involved 365 participants in total. The various studies lasted from 4-24 weeks. Participants were placed into either walnut supplemented groups or control groups.

Researchers reported that the total cholesterol dropped 4.9% in the walnut diet group, while LDL (“bad cholesterol”) dropped 6.7% in the walnut diet group, compared to the control groups.The changes in total cholesterol and LDL were both statistically significant. Triglycerides also dropped in the walnut diet group, but this did not reach statistical significance. It is also important to note that weight did not change during the course of the studies.

This well done meta-analysis adds to the growing body of evidence in support of the health benefits of walnuts.

(Source- American Journal of Clinical Nutrition 2009;90:56-63)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does is create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

Want to Avoid Diabetes? Consider Walnuts

May 17th is National Walnut Day, and in honor of this day I will review some recent research regarding the walnut.

Compared to other tree nuts such as almonds, cashews, hazelnuts and pecans, walnuts are particularly high in polyunsaturated fatty acids, such as linoleic acid and alpha-linolenic acid. Because of favorable nutritional qualities such as this walnuts have been the subject of research in regards to potential health benefits. China is the largest producer of walnuts in the world, while the U.S. is the largest exporter of walnuts.

A study published in 2013 examined the effects of walnut consumption with the risk of developing type II diabetes in women. Researchers from Harvard University and the National University of Singapore looked at data from two large studies, the Nurses Health Study (NHS) and the Nurses Health Study II (NHS II). There were approximately 138,000 women total involved in the two studies. In the NHS women were followed from 1986 to 2008, and from 1991 to 2009 for the NHS II. Walnut consumption was determined by a food frequency questionnaire which evaluated walnut consumption by the participants. Researchers found that the intake of walnuts was associated with decreased risk of the development of type II diabetes in women.

So in honor of National Walnut Day consider adding some walnuts to your diet, they taste great and may lower your risk of diabetes in the future.

“God gives the nuts, but he does not crack them.”- Franz Kafka

(Source- The Journal of Nutrition, 143: 512-518, 2013)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.