A large analysis of current research shows that people who eat at least 20g of nuts a day have a lower risk of heart disease, cancer and other diseases. The analysis of all current studies on nut consumption and disease risk has revealed that 20g a day – equivalent to a handful – can cut people’s risk of coronary heart disease by nearly 30%, their risk of cancer by 15%, and their risk of premature death by 22%.
While this is reassuring news to those of us (like me) that frequently eat nuts I am not sold on their evidence. Heath research is prone to overstating the benefits. Still there is little reason to avoid making nuts part of a healthy diet. That is a big part of the reason I have. They offer benefits and maybe even great ones (as indicated in this research) without much risk.
An average of at least 20g of nut consumption was also associated with a reduced risk of dying from respiratory disease by about a half, and diabetes by nearly 40 percent, although the researchers note that there is less data about these diseases in relation to nut consumption.
The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine, Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies (open access paper).
The research team analysed 29 published studies from around the world that involved up to 819,000 participants, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and more than 85,000 deaths.
While there was some variation between the populations that were studied, such as between men and women, people living in different regions, or people with different risk factors, the researchers found that nut consumption was associated with a reduction in disease risk across most of them.