Swapping high-carbohydrate snacks for tree nuts could help young adults reduce their risk of metabolic syndrome, a new study suggests.
Research published in Clinical Nutrition found that nuts improved gene expression related to fat breakdown, cholesterol removal and inflammation reduction.
These findings may explain why nuts are effective at reducing abdominal fat, a key risk factor for metabolic syndrome.
Metabolic syndrome is a cluster of conditions including larger waist circumference, high blood pressure, high triglycerides, high blood sugars and low HDL cholesterol.
Experts recommend choosing unsalted raw or dry-roasted nuts
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Having three or more of these conditions defines the syndrome, which increases risk for heart disease, diabetes and stroke.
Rates have steadily climbed among younger people, with evidence suggesting one in five young adults in the US now has metabolic syndrome.
Researchers recruited 84 adults aged 22 to 36 with one or more metabolic syndrome risk factors.
After a two-week run-in period where all participants followed dietary guidelines and avoided nuts, they were randomly divided into two groups.
One group received daily tree nut snacks totalling about half a cup, whilst the other consumed high-carb snacks like pretzels and crackers.
The researchers analysed blood samples and abdominal fat tissue to understand the mechanisms behind their findings.
Results showed the nut group increased their total fat intake with significant improvements in their saturated-fat-to-unsaturated-fat ratio.
More importantly, the nut group -but not the high-carb group - showed increased expression of genes connected to breaking down fat cells, helping HDL cholesterol remove "bad" cholesterol, and reducing inflammation.
The study had several limitations, including its small sample size and relatively short duration of 16 weeks.
Researchers noted this timeframe may not have been long enough to see significant changes in abdominal fat composition.
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For practical application, experts recommend choosing unsalted raw or dry-roasted nuts most of the time. Mixing unsalted with lightly salted nuts can help taste buds adjust to less sodium.
The research helps explain why nuts can reduce abdominal fat, potentially offering a simple dietary change to combat metabolic syndrome.
However, experts emphasise that no single food is a magic solution for weight loss or disease risk reduction.
A comprehensive approach including plant-based eating, regular physical activity, quality sleep and stress management remains essential for reducing metabolic syndrome risk.
