Why eating nuts makes you healthier, according to science

ZOE Science & Nutrition

ZOE

Nutrition, Science, Health & Fitness, Education

4.6 • 5.6K Ratings

🗓️ 20 April 2023

⏱️ 16 minutes

🔗️ Recording | iTunes | RSS

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Summary

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts! In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Red-rumped agouti 8 Health Benefits of Nuts Are nuts good for you? Avoiding nuts and seeds for better gut health? You shouldn’t Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials Why are scientists so intrigued by the food matrix? Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans The surprising nutritional benefits of nuts Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present If Almonds Bring You Joy, Enjoy More For Fewer Calories Are nuts bad for you? Why the calorie counts for almonds don’t add up Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.

Transcript

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0:00.0	Hello and welcome to Zoey Shorts, the Bite Size podcast where we discuss one topic
0:06.2	around science and nutrition. I'm Jonathan Wolf and today I'm joined by Dr. Sarah
0:10.5	Berry and today's subject is Nuts.
0:17.8	And Jonathan this is a subject I absolutely love. I've done loads of interventional human
0:22.6	studies measuring the effects of eating nuts on people's health.
0:26.4	Well the good news is we had lots of listeners worried that nuts are full of fat and therefore
0:31.6	are bad for you. Well I hope that they'll be very surprised by what we're about to discuss
0:36.5	then. Good. Let's go nuts. Sorry about that.
0:44.2	Right so it's important before we get into the nutritional value of nuts to point out that
0:48.4	there's lots of different ways of consuming nuts but on average our consumption of nuts
0:53.7	and seeds in the UK is about six grams per day which doesn't sound like lots but that's
0:58.6	because we have a lot of people that don't consume nuts at all and that also includes
1:03.1	nut butters. To put that in perspective one portion of nuts is around 30 grams and that's
1:08.2	roughly a small handful of nuts. So six grams is literally just a couple of nuts a day
1:14.1	then Sarah. Yeah that's right Jonathan. Which is a shame because I know they're packed
1:19.1	full of nutrients. In fact I've heard Tim describe the nut as a triic and Sarah you know how much
1:24.9	you like the nutrients in eggs. Yeah absolutely and mix nuts contain so many great nutrients.
1:31.2	They contain fiber. They contain vitamin E magnesium, selenium and nuts are also very high in fat
1:38.2	but they're particularly high in monounsaturated fats which we know are the healthy type of fats.
1:44.6	So Sarah let's get into the nuts and bolts of things shall we?
1:49.0	Oh my god. I've got loads more of these today so it's a great one. How do nuts affect our health
1:55.4	them? In particular I've read that nuts might be good for our hearts. Yeah nuts do lots of great
	...

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