In November of 2013 there was a media feeding frenzy when a large study demonstrated that people who ate even small amounts of nuts had an overall “7% reduced risk of dying from any cause during the 30 year study.”(Health Day from Medline © 2013). It also revealed that the more nuts people ate the more they reduced their risk of dying peaking at a 20% reduction for the highest consumers. Previous studies have demonstrated that eating nuts reduces incidence and risk for diabetes, heart disease, memory loss and obesity. (I”m not referencing these because there are too many to sift through).
There are several possible explanations for this but only time will tell. Here are a couple. First, fats, unlike protein and carbohydrates, have a unique ability to signal fullness. Fats do this through a chemical called leptin. It’s possible that simply eating nuts helps to reduce overconsumption of other foods. Second, omega-9 fats, which are predominant in nuts, send signals that talk directly to your DNA to reduce inflammation and cholesterol production, and increase the effectiveness of insulin. As I discuss in my article in Rejuvenation Research Journal, this works through a switch on the cell’s nucleus called PPAR which we know is activated by omega-9 oils. doi:10.1089/rej.2013.1485
In conclusion, eat at least a handful of nuts per day. Not seeds, nuts. Olive oil also contains the same beneficial oils. Try eating nuts before dinner. Since the fats help to signal fullness, it may help to reduce overeating. Later, I will discuss the nuances of deriving maximum benefit from nuts.by