3/1/2022.
ΑΜΥΓΔΑΛΑ
συνε΄σω με μπαρού
μία μετα-ανάλυση που δημοσιεύτηκε το 2021, ανέφερε ότι τα αμύγδαλα μπορούν να μειώσουν την LDL χοληστερόλη.
Συνολικά, αναλύθηκαν δεδομένα από 18 τυχαιοποιημένες κλινικές δοκιμές, όπου κατά μέσο όρο χρησιμοποιήθηκαν 60 γραμμάρια αμύγδαλα.
Meta-Analysis Nutr Metab Cardiovasc Dis . 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials Malin Schoeneck, David Iggman
https://pubmed.ncbi.nlm.nih.gov/33762150/
The network meta-analysis and systematic review conducted aim to comparatively assess the effects of tree nuts and peanuts on body weight (BW), body mass index (BMI), waist circumference (WC), and body fat percentage (BF%).
A total of 105 randomized controlled trials (RCTs) with measures of BW (n = 6768 participants), BMI (n = 2918), WC (n = 5045), and BF% (n = 1226) were included.
Moreover, almond-enriched diets significantly reduced WC compared to the control diet and to the pistachio-, mixed nuts-, and hazelnut-enriched diets.
In subgroup analyses with only RCTs, designed to assess whether nut consumption affected weight loss, almonds were associated with reduced BMI
compared to a control diet, the consumption of almond-enriched diets was associated with a reduced waist circumference.
According to its botanical definition, a nut is a dried fruit in which the ovary walls are very hard at maturity and the seed is unattached or free within the ovary wall
Although the most reported barrier to regular nut consumption is public concern related to weight gain, our data suggest that this concern is not sustained by scientific evidence. Data from our study indicates that no type of nut increased BW, BMI, WC, or BF% (except for hazelnut with WC).
In contrast, our analyses show a small significant decrease in WC with almond-enriched diets.
Our findings are consistent with a previous traditional meta-analysis that reported no significant effects of nut-enriched diets on BW, BMI, or WC.
The small benefit shown by almonds might be explained through their nutrient profile [141,142]. They have the lowest lipid content of all nuts (55%), and the cell wall encapsulation of whole raw almonds during the digestion process may limit energy bioaccessibility [142]. In addition, fiber and polyphenols (i.e., tannins, proanthocyanins, and flavonoids) are bioactive compounds with antioxidant, antimicrobial, and antiviral properties that are particularly present in almond skin [141]. Furthermore, they favor gut microbiota and, consequently, energy metabolism [143].
Although we have to interpret this with caution, the clinical message seems to be that nut consumption does not lead to a weight or adiposity increase in healthy/normal weight people or people with overweight/obesity. Moreover, nut intake as part of an intervention for people with excess weight could lead more easily to clinically meaningful reductions in BMI, and such reductions are maintained with longer follow-up interventions.
According to our subgroup analyses, nut-enriched diets show greater reductions in WC in populations with or at risk of CVD or with overweight or obesity than in healthy people.
Some plausible mechanisms underlying our results should be mentioned. Although nuts are energy-dense foods, their metabolizable energy is lower than expected due to the indigestible and encapsulated wall components of their skin [18]. Accordingly, oral processing effort, incomplete mastication, and unsaturated fatty acid content enhance resting energy expenditure and thermogenesis, while dietary fiber slows carbohydrate absorption [19]. Moreover, their polyphenol content (mainly in unprocessed skins) impacts gut microbiota health, boosting the growth of beneficial bacteria that may prevent weight gain [17]. Considering the above and that roasting processes cause mastication to result in smaller particles that could increase the energy extracted from nuts, it seems that the best way to consume nuts without concerns about weight gain might be in their whole raw unprocessed form [18].
The following limitations of the present NMA should be considered. First, the quality of evidence of our findings was graded as low to very low. Second, the small number of available trials for direct comparisons as well as for the different types of nuts may have influenced our findings.
Considering this, high-quality and well-designed trials are needed to determine whether the potential benefits of some nuts, such as almonds, may produce more than a small clinical impact on adiposity-related outcomes in long-term interventions.
Thus, our take-home message allows us to affirm not only that nuts do not increase weight but also that they do not negatively affect other adiposity-related cardiometabolic markers such as waist circumference and body fat percentage.
Lastly, our analyses thoroughly explored the effects of many potential confounders of the relationship between nuts and adiposity.
5. Conclusions
Tree nuts and peanuts are rich sources of unsaturated fatty acids, plant proteins, vitamins, and minerals [12] and are globally considered high-energy foods with appreciated sensorial, nutritional, and health attributes [145]. Based on our findings, health professionals might recommend the consumption of nuts with the certainty that this type of food does not have a negative influence on adiposity parameters and, therefore, does not increase the risk of obesity.
In addition to confirming the results of previous reviews on the absence of weight gain when eating nuts, ours is innovative in pointing out that some nuts can even help you lose weight and reduce waist circumference.
These results have scientific, clinical, and public health implications.
First, they indicate the need for future RCTs to analyze the contributing role of nut consumption as part of strategies for reducing body weight and controlling adiposity.
Second, health professionals should not only not be worried about the risk of their patients gaining weight when consuming nuts, but they can even recommend the consumption of these foods to help control body weight.
Finally, combining the well-known beneficial effects of nuts for cardiovascular health with a possible additional effect in the control of adiposity, the importance of promoting the consumption of nuts should be reinforced through their inclusion in the guidelines for healthy eating for the general population.
Meta-Analysis Nutrients . 2021 Jun 30;13(7):2251. doi: 10.3390/nu13072251. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis Rubén Fernández-Rodríguez, Arthur E Mesas, Miriam Garrido-Miguel, Isabel A Martínez-Ortega, Estela Jiménez-López, Vicente Martínez-Vizcaíno
https://pubmed.ncbi.nlm.nih.gov/34208812/
Δείτε και την ανάρτηση "αμύγδαλα με φλούδα ή χωρίς".
Μία μελέτη ορόσημο που δημοσιεύτηκε το 2010 διερεύνησε το συνολικό περιεχόμενο σε αντιοξειδωτικά για 3.139 τρόφιμα και προϊόντα.
Η συγκεκριμένη μελέτη έχει μία ενότητα αφιερωμένη στους ξηρούς καρπούς και στους σπόρους, όπου ανέλυσε 90 διαφορετικά προϊόντα, με περιεκτικότητα σε αντιοξειδωτικά που κυμαίνονταν από 0,03 mmol/100 γραμμάρια για τον παπαρουνόσπορο έως 33,3 mmol/100 γραμμάρια για τα καρύδια.
Τα καρύδια πεκάν με φλούδα, οι ηλιόσποροι και τα κάστανα με φλούδα, έχουν μέση περιεκτικότητα σε αντιοξειδωτικά από 4,7 έως 8,5 mmol/100 γραμμάρια (Πίνακας 3).
Τα καρύδια, τα κάστανα, τα αράπικα φυστίκια, τα φουντούκια και τα αμύγδαλα έχουν υψηλότερες τιμές όταν αναλύονται με την φλούδα άθικτη σε σύγκριση με το όταν αναλύονται χωρίς την φλούδα.
Οι ξηροί καρποί είναι μια πλούσια πηγή πολλών σημαντικών θρεπτικών συστατικών και μερικοί ξηροί καρποί είναι επίσης πλούσιοι σε αντιοξειδωτικά.
Η παρατηρούμενη αύξηση της περιεκτικότητας τους σε αντιοξειδωτικά με την φλούδα σε σύγκριση με την περιεκτικότητα τους σε αντιοξειδωτικά χωρίς την φλούδα συμφωνεί με προηγούμενες μελέτες που έδειξαν ότι τα φλαβονοειδή πολλών ξηρών καρπών βρίσκονται στην φλούδα τους.
Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide Monica H Carlsen, Bente L Halvorsen, Kari Holte, Siv K Bøhn, Steinar Dragland, Laura Sampson, Carol Willey, Haruki Senoo, Yuko Umezono, Chiho Sanada, Ingrid Barikmo, Nega Berhe, Walter C Willett, Katherine M Phillips, David R Jacobs Jr, Rune Blomhoff
μία μετα-ανάλυση που δημοσιεύτηκε το 2021, ανέφερε ότι τα αμύγδαλα μπορούν να μειώσουν την LDL χοληστερόλη.
Συνολικά, αναλύθηκαν δεδομένα από 18 τυχαιοποιημένες κλινικές δοκιμές, όπου κατά μέσο όρο χρησιμοποιήθηκαν 60 γραμμάρια αμύγδαλα.
Meta-Analysis Nutr Metab Cardiovasc Dis . 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials Malin Schoeneck, David Iggman
https://pubmed.ncbi.nlm.nih.gov/33762150/
The network meta-analysis and systematic review conducted aim to comparatively assess the effects of tree nuts and peanuts on body weight (BW), body mass index (BMI), waist circumference (WC), and body fat percentage (BF%).
A total of 105 randomized controlled trials (RCTs) with measures of BW (n = 6768 participants), BMI (n = 2918), WC (n = 5045), and BF% (n = 1226) were included.
Moreover, almond-enriched diets significantly reduced WC compared to the control diet and to the pistachio-, mixed nuts-, and hazelnut-enriched diets.
In subgroup analyses with only RCTs, designed to assess whether nut consumption affected weight loss, almonds were associated with reduced BMI
compared to a control diet, the consumption of almond-enriched diets was associated with a reduced waist circumference.
According to its botanical definition, a nut is a dried fruit in which the ovary walls are very hard at maturity and the seed is unattached or free within the ovary wall
Although the most reported barrier to regular nut consumption is public concern related to weight gain, our data suggest that this concern is not sustained by scientific evidence. Data from our study indicates that no type of nut increased BW, BMI, WC, or BF% (except for hazelnut with WC).
In contrast, our analyses show a small significant decrease in WC with almond-enriched diets.
Our findings are consistent with a previous traditional meta-analysis that reported no significant effects of nut-enriched diets on BW, BMI, or WC.
The small benefit shown by almonds might be explained through their nutrient profile [141,142]. They have the lowest lipid content of all nuts (55%), and the cell wall encapsulation of whole raw almonds during the digestion process may limit energy bioaccessibility [142]. In addition, fiber and polyphenols (i.e., tannins, proanthocyanins, and flavonoids) are bioactive compounds with antioxidant, antimicrobial, and antiviral properties that are particularly present in almond skin [141]. Furthermore, they favor gut microbiota and, consequently, energy metabolism [143].
Although we have to interpret this with caution, the clinical message seems to be that nut consumption does not lead to a weight or adiposity increase in healthy/normal weight people or people with overweight/obesity. Moreover, nut intake as part of an intervention for people with excess weight could lead more easily to clinically meaningful reductions in BMI, and such reductions are maintained with longer follow-up interventions.
According to our subgroup analyses, nut-enriched diets show greater reductions in WC in populations with or at risk of CVD or with overweight or obesity than in healthy people.
Some plausible mechanisms underlying our results should be mentioned. Although nuts are energy-dense foods, their metabolizable energy is lower than expected due to the indigestible and encapsulated wall components of their skin [18]. Accordingly, oral processing effort, incomplete mastication, and unsaturated fatty acid content enhance resting energy expenditure and thermogenesis, while dietary fiber slows carbohydrate absorption [19]. Moreover, their polyphenol content (mainly in unprocessed skins) impacts gut microbiota health, boosting the growth of beneficial bacteria that may prevent weight gain [17]. Considering the above and that roasting processes cause mastication to result in smaller particles that could increase the energy extracted from nuts, it seems that the best way to consume nuts without concerns about weight gain might be in their whole raw unprocessed form [18].
The following limitations of the present NMA should be considered. First, the quality of evidence of our findings was graded as low to very low. Second, the small number of available trials for direct comparisons as well as for the different types of nuts may have influenced our findings.
Considering this, high-quality and well-designed trials are needed to determine whether the potential benefits of some nuts, such as almonds, may produce more than a small clinical impact on adiposity-related outcomes in long-term interventions.
Thus, our take-home message allows us to affirm not only that nuts do not increase weight but also that they do not negatively affect other adiposity-related cardiometabolic markers such as waist circumference and body fat percentage.
Lastly, our analyses thoroughly explored the effects of many potential confounders of the relationship between nuts and adiposity.
5. Conclusions
Tree nuts and peanuts are rich sources of unsaturated fatty acids, plant proteins, vitamins, and minerals [12] and are globally considered high-energy foods with appreciated sensorial, nutritional, and health attributes [145]. Based on our findings, health professionals might recommend the consumption of nuts with the certainty that this type of food does not have a negative influence on adiposity parameters and, therefore, does not increase the risk of obesity.
In addition to confirming the results of previous reviews on the absence of weight gain when eating nuts, ours is innovative in pointing out that some nuts can even help you lose weight and reduce waist circumference.
These results have scientific, clinical, and public health implications.
First, they indicate the need for future RCTs to analyze the contributing role of nut consumption as part of strategies for reducing body weight and controlling adiposity.
Second, health professionals should not only not be worried about the risk of their patients gaining weight when consuming nuts, but they can even recommend the consumption of these foods to help control body weight.
Finally, combining the well-known beneficial effects of nuts for cardiovascular health with a possible additional effect in the control of adiposity, the importance of promoting the consumption of nuts should be reinforced through their inclusion in the guidelines for healthy eating for the general population.
Meta-Analysis Nutrients . 2021 Jun 30;13(7):2251. doi: 10.3390/nu13072251. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis Rubén Fernández-Rodríguez, Arthur E Mesas, Miriam Garrido-Miguel, Isabel A Martínez-Ortega, Estela Jiménez-López, Vicente Martínez-Vizcaíno
https://pubmed.ncbi.nlm.nih.gov/34208812/
Δείτε και την ανάρτηση "αμύγδαλα με φλούδα ή χωρίς".
Μία μελέτη ορόσημο που δημοσιεύτηκε το 2010 διερεύνησε το συνολικό περιεχόμενο σε αντιοξειδωτικά για 3.139 τρόφιμα και προϊόντα.
Η συγκεκριμένη μελέτη έχει μία ενότητα αφιερωμένη στους ξηρούς καρπούς και στους σπόρους, όπου ανέλυσε 90 διαφορετικά προϊόντα, με περιεκτικότητα σε αντιοξειδωτικά που κυμαίνονταν από 0,03 mmol/100 γραμμάρια για τον παπαρουνόσπορο έως 33,3 mmol/100 γραμμάρια για τα καρύδια.
Τα καρύδια πεκάν με φλούδα, οι ηλιόσποροι και τα κάστανα με φλούδα, έχουν μέση περιεκτικότητα σε αντιοξειδωτικά από 4,7 έως 8,5 mmol/100 γραμμάρια (Πίνακας 3).
Τα καρύδια, τα κάστανα, τα αράπικα φυστίκια, τα φουντούκια και τα αμύγδαλα έχουν υψηλότερες τιμές όταν αναλύονται με την φλούδα άθικτη σε σύγκριση με το όταν αναλύονται χωρίς την φλούδα.
Οι ξηροί καρποί είναι μια πλούσια πηγή πολλών σημαντικών θρεπτικών συστατικών και μερικοί ξηροί καρποί είναι επίσης πλούσιοι σε αντιοξειδωτικά.
Η παρατηρούμενη αύξηση της περιεκτικότητας τους σε αντιοξειδωτικά με την φλούδα σε σύγκριση με την περιεκτικότητα τους σε αντιοξειδωτικά χωρίς την φλούδα συμφωνεί με προηγούμενες μελέτες που έδειξαν ότι τα φλαβονοειδή πολλών ξηρών καρπών βρίσκονται στην φλούδα τους.
Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide Monica H Carlsen, Bente L Halvorsen, Kari Holte, Siv K Bøhn, Steinar Dragland, Laura Sampson, Carol Willey, Haruki Senoo, Yuko Umezono, Chiho Sanada, Ingrid Barikmo, Nega Berhe, Walter C Willett, Katherine M Phillips, David R Jacobs Jr, Rune Blomhoff
