The body of evidence about nuts and health continues to grow. These local and international nut research papers, published around August 2020, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.  

Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials (2020)

This study assessed the impact of nuts on gut microbiota, gut function and gut symptoms via a systematic review and meta-analysis of randomised controlled trials (RCTs) in healthy adults. Eight studies reporting nine RCTs were included, investigating almonds (n = 5), walnuts (n = 3) and pistachios (n = 1). Nut consumption significantly increased Clostridium, Dialister, Lachnospira and Roseburia, and significantly decreased Parabacteroides. There was no effect of nuts on bacterial phyla, diversity or stool output.

Effects of pistachio consumption in a behavioural weight loss intervention on weight change, cardiometabolic factors, and dietary intake (2020)

This RCT examined the effect of pistachio nut consumption in 100 non-diabetic overweight/obese adults. Participants were assigned to either a four-month behavioural weight loss intervention only group (controls) or prescribed 1.5 oz/day (42 g/day) of pistachios (pistachio group). Pistachio consumption was associated with increased dietary fibre intake and decreased consumption of sweets. Regular consumption of pistachios was associated with a comparable degree of weight loss, and similar reductions in BMI and waist circumference, compared to controls – as well as favourable changes in diet.  

Brazil nut prevents oxidative DNA damage in type 2 diabetes patients (2020)

This study assessed the ex vivo antioxidative effects of selenium through Brazil nut consumption and its potential in preventing oxidative DNA damage induced by hydrogen peroxide (H₂O₂). The researchers also measured the potential of selenium to prevent oxidative damage to DNA induced by H₂O₂ in the blood of type 2 diabetes patients, collected before and after six months of supplementation with Brazil nuts. The researchers concluded that supplementation with Brazil nuts significantly increased serum selenium levels, and could decrease oxidative DNA damage in people with type 2 diabetes, likely through the antioxidative effects of selenium.