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Three New Studies Link Nut Consumption with Reduced Risk of Type 2 Diabetes And Overall Optimal Health

Researchers Suggest Nuts Be Given Better "Position" on Food Guide Pyramid

ATLANTA (November 26, 2002) - What better way to start out the holidays than knowing that one of the season's favorite foods - pecans - offers an array of health benefits. Three recent studies from Harvard University, two of which were published in the November 27 issue of the Journal of the American Medical Association (JAMA), all confirm that nuts like pecans do and should play a role in healthy diet.

One of the JAMA studies that evaluated the diets of 83,818 female nurses over 16 years found that eating nuts may help lower the risk of type 2 diabetes in women. Previous studies also have inversely linked several components of nuts with risk of type 2 diabetes, notes this study. Nuts such as pecans are high in unsaturated (polyunsaturated and monounsaturated) fat and other nutrients that may improve glucose and insulin stability, according to the study. It also states that type 2 diabetes affects approximately 16 million people in the United States and 135 million people worldwide.

Regarding an erroneous assumption often made about nuts, the authors write, "There have been concerns that frequent nut consumption may result in weight gain and increased risk of coronary heart disease because of the high fat content. However, in our cohort, we did not find an appreciable association between nut consumption and weight change." The researchers add, "Given the observed inverse association between nuts and risk of coronary heart disease as well as type 2 diabetes, it is advisable to recommend regular nut consumption as a replacement for refined grain products or red or processed meats, which would avoid increasing caloric intake."

The other study published in the November 27 issue of JAMA points to nuts as one food that should be included in an optimal diet to reduce risk of coronary heart disease (CHD). The authors of this paper conducted an analysis of numerous studies already conducted on diet and CHD and found that based on compelling evidence from all the studies, investigations and clinical trials over the past several decades, one of the three important strategies to effectively prevent CHD includes the consumption of a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains.

The third paper from Harvard, published in the December American Journal of Clinical Nutrition, notes that the traditional food guide pyramid should be totally revamped to place foods such as nuts in a more prominent location. According to Dr. Walter Willett and his colleagues, some fat-based foods, like nuts, olive oil or fish can help improve health. This study assessed the diets of more than 100,000 men and women and found that those who ate alternative diets to the well-known food guide pyramid, with a distinction between good and bad fats and carbohydrates, lowered their risk of chronic disease by almost 40 percent in men and 30 percent in women. In proposing a new order for the pyramid, the researchers are suggesting that all proteins not be treated equally as they are now, and that nuts (such as pecans) and beans are better than fish and eggs.

Commenting on these studies, Sue Taylor, R.D., director of nutrition communications for the National Pecan Shellers Association, states, "We are pleased to see that important research is confirming that nuts like pecans offer many health benefits." She adds, "All of this new research should help assure consumers that eating pecans can be beneficial to their health, especially at this time of year when pecans are a traditional part of holiday meals and snacks."

Taylor concludes, "And with more than 200 million pounds of pecans being harvested this year, consumers should know that besides tasting good, pecans are good for you."

CONFUSED ABOUT CARBS?

By Kimberly Jack, MS, RD

THE LOW CARB CRAZE

Trendy in the dieting world currently means low carbohydrate. You can't walk the aisles of a grocery store, turn on the television, or pick up a magazine without seeing something about carbs. The best-selling diets out now, some of which include the Atkins Diet, The South Beach Diet, and The Zone, exclude carbs almost entirely or limit certain types of carbs. And, more and more restaurants and fast food chains are now offering carb-conscious menus.

THE LOW CARB LOWDOWN

Despite the popularity of these diets, many health and nutrition experts question the nutritional quality and one's ability to follow these diets after an extended period of time.

Most people will lose weight initially on too-restrictive diets, but after they begin to incorporate some of the foods they have been avoiding, they tend to re-gain the weight (plus more sometimes). A more sensible approach that moderately limits (not excludes) carbs increases your chances of getting all your nutrients and keeping the weight you lose off for good.

Carbs have gotten a bad wrap, but the bottom line is that carbohydrates are the body’s main source of energy. Carbohydrates are found in most foods, with the exception of meats, fats, and oils. That’s why it can be hard to follow such an extremely low-carb diet for an extended period. However, a moderate carb diet that consists of whole grains instead of refined grains is an effective way to lose weight and still get all the nutrition you need.

If you’ve decided to watch your carb intake, you should know the difference between refined (“bad”) and unrefined (“good”) carbohydrates.

NOT ALL CARBS CREATED EQUAL

1. Refined Carbohydrates (simple carbs, processed)

  • Get absorbed into the bloodstream quickly, causing an almost immediate spike in the blood sugar and insulin production which can make you hungry
  • Contain few vitamins, minerals and disease-fighting phytochemicals
  • Contain little to no fiber
  • Generally found in white rice, bread, and pasta; certain cereals, and sugary foods like candy

2. Unrefined Carbohydrates (whole grains, complex carbs, unprocessed)

  • Unlike refined or simple carbs, whole grains need to be broken down before they can be absorbed. This breaking down process avoids a spike in your blood sugar and insulin production
  • Contain many nutrients that have been shown to be protective against chronic diseases like cancer
  • Good source of fiber
  • Generally found in fruit and vegetables, oatmeal, whole-grain cereal, whole-grain bread and any whole grains, such as brown rice, couscous and bulgur

NOT ALL FATS ARE CREATED EQUAL

If you are going low-carb, it’s especially important to pay close attention to the types of fats you are eating since some low carb diets allow high amounts of saturated fat. Be smart about the types of low carbohydrate foods you choose— for example, both bacon and poultry have approximately zero grams of carbohydrates, but a piece of baked chicken has approximately 6 less grams of fat and 50 fewer calories than a serving of bacon. Like carbs, there are several kinds of fat and they work differently in the body.

Types of fats:

Monounsaturated and Polyunsaturated fats: Both of these unsaturated fats lower LDL “bad” cholesterol and raise HDL “good” cholesterol when they replace saturated fats in the diet. The U.S. Dietary Guidelines recommend that mono- and polyunsaturated fat sources should replace saturated fats in the diet. Pecans contain approximately 60 percent monounsaturated fat and 30 percent polyunsaturated fat for a total of 90 percent heart-healthy fat!

Saturated fat: Raises blood cholesterol more than other forms of fat. Saturated fat clogs the arteries, narrowing the blood flow through the vessels. In addition, saturated fat increases LDL or "bad" cholesterol levels, which increases the risk of developing heart disease. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level.

Trans fat or partially hydrogenated vegetable oils: Formed during the process of transforming a liquid into a solid. Trans fats may raise LDL “bad” cholesterol levels.

WHERE PECANS FIT

Pecans are a high protein, low-carbohydrate heart-healthy food. Therefore, pecans are the perfect meat substitution, snack, or addition to a lower-carb, nutrient-dense diet.

Research suggests that incorporating 1.5 ounces of nuts like pecans in your diet can reduce risk of heart disease. If you're looking to incorporate the recommended 1.5 ounces, when you think pecans, think “substitution.” In place of cheese on your salad, sprinkle pecans. Instead of frying meat, use pecans as a coating. In place of the meat in a casserole or main entrée, try pecans!

HOW TO EAT LOW CARB SMART AND SAFE

  • Limit "refined" carbs -- they provide little to no nutrients, fiber, and cause you to feel hungrier more quickly.

  • Get your whole grains -- Not only do they provide nutrients and fiber, they will keep you full for longer periods of time.

  • Embrace healthy fat, limit saturated fat -- Even though some foods are low in carbs, they can still be extremely high in saturated fat. Some low-carb diets allow unlimited amounts of high saturated fat foods like fatty meats, butter, cream cheese, creamy dressings and oil. Choose foods that fit into a lower carb lifestyle that contain healthy fats like pecans.

  • Practice portion control -- Restricting carbs in your diet can be very limiting; therefore, you may feel like eating larger portions to fill up. A diet that has a more moderate amount of carbs will allow you more variety, so you can avoid eating too much of any certain food.

  • Get your vitamins -- Many very restrictive low-carb diets severely lack vital vitamins and minerals such as vitamins C, D and E, potassium, thiamin, and magnesium to name a few. If you are severely limiting an entire nutrient, like carbohydrates, it is essential that you talk to your doctor about taking a multivitamin. If you include whole grain carbohydrates into your diet, you should get enough vitamins and minerals. It’s important to choose lower carb foods that still provide you with the nutrients you need. Pecans are a great example of this—a handful contains over 19 vitamins and minerals for only 4 grams of carbohydrates.

BACK TO BASICS

Whatever your diet consists of, it should be healthful, safe, tasty, effective and one that you can live with. If you've decided to go low carb, do so in moderation. Any diet that is too restrictive will set you up for failure in the future. The goal of any healthy eating and weight maintenance plan should be one that you can incorporate into your lifestyle for the long term.