2023-05-27 18:05:33
It is well known that walnuts can help improve heart health. Walnuts contain alpha-linolenic acid (ALA), an important omega-3 fatty acid that helps maintain a normal heart rate and may help prevent blood clots. Now, a new study has found that the heart health benefits of walnuts may be linked to better gut health. Researchers from the University of Texas and a college in Pennsylvania, USA wanted to determine if the heart health benefits of walnuts are due to changes in the gut microbiome. The researchers conducted genetic tests of 42 types of gut bacteria of participants. They compared a group that ate one cup of walnuts a day to others who did not eat walnuts. People who ate walnuts had higher levels of gordonibacter, a bacteria that helps the body absorb plant compounds. Walnut eaters also showed a higher level of the amino acid L-homoarginine, which contributes to heart health.
What is the gut microbiome?
The gut microbiome includes the billions of bacteria and microorganisms found in the gut. The researchers noted that “the gut microbiome plays an important role in human health and affects the development of chronic diseases, ranging from metabolic diseases to disorders of the digestive system and colon cancer.” About 70% to 80% of the body’s immune cells are found in the intestines. “When the health of the gut is poor, the health of the entire body can be affected,” said Erin Plinsky-Wade, a researcher and dietitian who focuses on diabetes and nutrition. “Inflammation of the intestines can affect everything from mood to the risk of chronic diseases, including the risk of heart disease,” she continued. “For these reasons, cooling gut inflammation and encouraging a healthy gut microbiome can help reduce the risk of future diseases, including the risk of heart disease.”
Walnuts as a healthy snack
Ms. Plinski-Wade is a big proponent of using walnuts as part of a healthy diet. “Walnuts are rich in healthy fats along with plant-based protein and fiber, providing a trio of nutrients that can help you feel fuller for longer. Walnuts are also a snack that does not require a lot of preparation time, because they are ready to eat and provide enough energy in a small portion.”
Heart disease, the silent killer
Ms. Plinski-Wade often recommends walnuts to her clients as a stand-alone snack or as an addition to yogurt, pastas or various mixes. In addition, walnuts can be baked into muffins, mixed into smoothies or sprinkled on salads. “One of the greatest benefits of walnuts has been demonstrated when using their healthy fats to replace saturated fats in the diet,” she said. “Some examples include using nut butter as a spread or dip instead of cream-based spreads and dips, sprinkling walnuts on a salad instead of bits of bacon or cheese, or incorporating chopped walnuts into dishes to provide a plant-based protein source. Reducing high-fat animal proteins”. However, those who follow a limited calorie diet should know that one cup of walnuts contains 523 calories. “Although health benefits have been observed when consuming one cup of walnuts per day, this serving size may not be appropriate for everyone, especially those who want to consume fewer calories,” says Plinsky-Wade. She said, “Walnuts are still beneficial for health in a daily dose of one ounce (about 14 walnut halves), which can be easier to incorporate into most meals.”
#connection #eating #walnuts #health #intestines #heart