The body of evidence about nuts and health continues to grow. These local and international papers, outlining new nut research, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Health benefits related to tree nut consumption and their bioactive compounds. (2021)
This review summarises the research for the impact of nuts on body weight, glucose modulation, cardiovascular risk, inflammation and oxidative stress, cognitive performance and the gut microbiota. It particularly points to a beneficial role of nuts in preventing certain chronic diseases, and protecting against oxidative stress and inflammation. The researchers highlight that the unique combination of nutrients and bioactive compounds nuts contain are responsible.

A calorie-restricted diet with nuts favourably raises plasma high-density lipoprotein-cholesterol in overweight and obese patients with stable coronary heart disease: A randomised controlled trial. (2021)
This study found that including nuts as part of a calorie-restricted diet improves the concentrations of HDL (good) cholesterol and apolipoprotein A1 (apoA-1) in overweight or obese adults with coronary heart disease, receiving statins. The 67 study participants were assigned to an energy-restricted diet, either with or without nuts. Plasma lipids and lipoproteins were assessed at baseline and after 8 weeks. In both groups, total cholesterol, LDL (bad) cholesterol and triglycerides reduced significantly, compared to baseline. And in the nut group only, HDL cholesterol and apoA1 increased.

Effects of daily mixed nut consumption on cardiometabolic parameters in overweight and obese adults. (2021)
In this study, 29 overweight or obese study participants were randomised to eat either 69g of mixed nuts or 42.5g of unsalted pretzels daily for 16 weeks. Body weight, body composition and cardiometabolic blood markers were measured. Mixed nut consumption lowered body fat percentage, without changing body weight or BMI. Both mixed nut and pretzel consumption lowered blood glucose. The consumption of mixed nuts did not lead to a significant shift in many blood markers, but beneficial trends for C-reactive protein, adiponectin and total antioxidant capacity suggest further research, with a larger sample size, may be needed.

Acute consumption of a shake containing cashew and Brazil nuts did not affect appetite in overweight subjects: A randomized, cross-over study. (2021)
The objective of this study was to evaluate the acute effect of a shake containing 30g of cashew nuts and 15g of Brazil nuts on appetite in overweight study participants. On two different test days, 15 subjects received a shake containing nuts, and a shake without nuts – both with the same energy and macronutrient content. Appetite sensation was evaluated, as was food intake later in the day. The researchers found no significant differences between the groups. They suggest further studies are needed to explain the mechanisms behind the satiating effect of nuts.

Acute consumption of pecans decreases angiopoietin-like protein-3 in healthy males: A secondary analysis of randomized controlled trials. (2021)
This research looked at two previous double-blind, randomized crossover trials involving a combined total of 54 study participants. It found that adding pecans to a meal decreased angiopoietin-like proteins (ANGPTL)-3 and -4 in males, but not females. ANGPTL-3 and -4 have a role in regulating lipid metabolism. The researchers say the data highlights the importance of looking at the impact of nutrients and sex on postprandial responses to better understand their ability to reduce cardiovascular disease risk.

The impact of almond and walnut consumption on the human faecal metabolome. (2021)
This study aimed to identify faecal metabolites unique to almond and walnut consumption. Analyses were completed on 66 faecal samples from adult study participants of two earlier 3-week randomized, controlled-feeding, crossover studies. Overall, the results were promising in identifying unique faecal biomarkers of food intake for eventual use in personalised dietary recommendations. Interestingly, higher concentrations of faecal fatty acyls in the almond and walnut groups, compared to their respective control groups, support previous findings that the plant cell walls of nuts reduces the digestibility and absorption of nut lipids.

Plant-based dietary patterns and cardiometabolic risk: A systematic review and meta-analysis of prospective cohort studies. (2021)
This systematic review and meta-analysis found a plant-based diet was inversely associated with both type 2 diabetes and cardiovascular disease (CVD). Adhering to a plant-based diet was linked with an 18% lower risk of type 2 diabetes, and a 12% lower risk of CVD. And a healthful plant-based diet, emphasising higher-quality plant-based foods, had a stronger inverse association. The researchers say their outcomes emphasise the potential benefits, on risk of type 2 diabetes and CVD, with any incremental progression towards a plant-based diet.

Which predicts incident cardiovascular disease better: A plant-centered diet or a low-saturated fat diet? The Coronary Artery Risk Development in Young Adults (CARDIA) Study. (2021)
This large prospective cohort study suggests that dietary strategies aimed to solely lower saturated fat may be less effective than a plant-centred diet in reducing cardiovascular disease (CVD). The researchers followed 4,887 adults (18–30 years, without CVD at baseline) over 32 years. Both a plant-centred diet and a low saturated fat diet were linked with lower LDL (bad) cholesterol, but only the plant-centred diet was associated with a lower long-term risk of CVD. The researchers stated that overall diet quality, not just single nutrients, has more potential to impact cardiometabolic health in the long-term.