The body of evidence about nuts and health continues to grow. These local and international research papers, published around March 2022, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Practical, evidence-based approaches to nutritional modifications to reduce atherosclerotic cardiovascular disease: An American Society for Preventive Cardiology Clinical Practice Statement. (2022).
This clinical practice statement emphasises the importance of evidence-based dietary patterns in the prevention of atherosclerotic cardiovascular disease (ASCVD), and ASCVD risk factors, including hyperlipidemia, hypertension, diabetes, and obesity. A diet consisting predominantly of fruits, vegetables, legumes, nuts, seeds, plant protein and fatty fish is optimal for the prevention of ASCVD. Consuming more of these foods, while reducing consumption of foods with saturated fat, dietary cholesterol and salt, refined grain, and ultra-processed food intake are the common components of a healthful dietary pattern.

Changes in body weight in response to pecan-enriched diets with and without substitution instructions: A randomised, controlled trial. (2022).
This was an 8-week randomised, controlled trial with three treatments – a nut-free control group, and two pecan groups (an ADD group, that added 68g/day of pecans into their usual diet, and a SUB group, where 68g/day of pecans replaced other foods which would have contained the same amount of kilojoules). Body weight and total body fat percentage were measured. It found that daily pecan consumption for 8 weeks did not result in significant weight gain in either the ADD or the SUB groups.

Food and nutrient displacement by walnut supplementation in a randomized crossover study. (2022).
In this US-based randomised controlled trial, with crossover design, 90 participants (with an average age of 54.3 years) received a control diet or a walnut-supplemented diet (where walnuts made up around 12% of daily energy intake) for a 6-month period, then switched. Diets in the walnut period had significantly higher plant protein, total fat, total PUFA, linoleic acid, alpha-linoleic acid, and dietary fibre. Most mineral levels were also higher, particularly calcium, phosphorus, magnesium and zinc. The study also found walnuts partially displaced non-alcoholic beverages, desserts, candy, sugar and sweets in the diet.

Appetite responses to pecan-enriched diets. (2022).
This 8-week randomised controlled trial looked at the impact of daily pecan consumption on markers of appetite in adults at risk of cardiovascular disease (CVD). The three treatments arms were: a nut-free control group, and two pecan groups (an ADD group, that added 68g/day of pecans into their usual diet, and a SUB group, where 68g/day of pecans were substituted for isocaloric foods from the diet). Within ADD, overall appetite, prospective consumption, and desire to eat decreased, and fullness increased from pre-to post-intervention. There were no changes in self-reported energy (kJ) intake on test days or other changes within or between groups. The researchers concluded that adding pecans to the diet improves subjective and physiological markers of postprandial appetite.

Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: A systematic review. (2022).
This review, of 22 studies, looked at the effect of hazelnut consumption on a range of health outcomes. Overall, none of the studies reported evidence of adverse outcomes of hazelnut consumption. Including hazelnuts in the diet did not adversely affect body weight and composition. And acceptance of hazelnuts remained stable over time, suggesting nut consumption guidelines are achievable and sustainable. The findings also showed some improvements in cardiometabolic risk factors. However, more robust studies are needed on the health benefits of hazelnuts.

Effect of Brazil nuts on selenium status, blood lipids, and biomarkers of oxidative stress and inflammation: A systematic review and meta-analysis of randomized clinical trials. (2022).
Eight articles were included in this systematic review and meta-analysis. It found that Brazil nut consumption improves selenium status and impacts glutathione peroxidase activity – suggesting an antioxidant effect. However, no significant results were found for blood lipid levels, including total cholesterol, HDL-cholesterol and LDL-cholesterol. This review highlights the need for further research exploring the effect of Brazil nut consumption on cardiovascular health, taking into account other biomarkers.

Brazil and cashew nuts intake improve body composition and endothelial health in women at cardiometabolic risk (Brazilian Nuts Study): A randomized controlled trial. (2022).
This trial looked at the effect of 45g of nuts (15g Brazil nuts and 30g cashew nuts) daily, within an energy-restricted diet, in women at risk of cardiometabolic disease. After 8 weeks, plasma selenium concentration increased in the nut group. And compared to control, nut intake reduced total body fat, improved lean mass percentage, and decreased VCAM-1 (which is linked with endothelial inflammation). However, lipid and glucose profile markers, apolipoproteins, and blood pressure remained unchanged after nut intervention.