Walnuts may prevent diabetes and heart disease

Eating walnuts daily can ward off diabetes and heart disease in at-risk individuals, a new study has found.

Researchers  found that daily intake of 56 g of walnuts improves endothelial function in overweight adults with visceral adiposity.

The study included a sample of 46 adults aged 30-75.

Participants had a Body Mass Index larger than 25, and a waist circumference exceeding 40 inches for men and 35 inches for women.

They were also required to be non-smokers, and all exhibited one or more additional risk factors for metabolic syndrome, a precursor of diabetes and cardiovascular disease.

The group was randomly assigned to two 8-week sequences of either a walnut-enriched ad libitum diet or an ad libitum diet without walnuts.

Those chosen for the walnut diet were instructed to consume 56 g of shelled, un-roasted English walnuts per day as a snack or with a meal.

“We know that improving diets tends to be hard, but adding a single food is easy,” explained Dr and lead author of the research team.

“Our theory is that if a highly nutritious, satiating food like walnuts is added to the diet, there are dual benefits: the benefits of that nutrient rich addition and removal of the less nutritious foods,” Dr. said.

The research found that daily intake of 56 g of walnuts improves endothelial function in overweight adults with visceral adiposity.

“The primary outcome measure was the change in flow-mediated vasodilatation (FMD) of the brachial artery,” researchers said.

“Secondary measures included serum lipid panel, fasting glucose and insulin, Homeostasis Model Assessment-Insulin Resistance values, blood pressure, and anthropometric measures.

“FMD improved significantly from baseline when subjects consumed a walnut-enriched diet as compared with the control diet. Beneficial trends in systolic blood pressure reduction were seen, and maintenance of the baseline anthropometric values was also observed. Other measures were unaltered,” they said.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com

Chia seeds, tiny but highly beneficial

Chia seeds were a staple of the Mexican civilizations- Aztecs & Mayans. It seems that they’re aware of their health benefits & included them as key components in their diets. These seeds owe their benefits to their high content of precursors of Omega 3 fats. The content edges out even flaxseeds & fish oil. The oval-shaped, nutty flavored seeds are packed with huge amounts of beneficial fats ( Omega-3), which are valuable in the present day diets, which are deficient in these.

Low levels of Omega-3 fats are associated with several inflammatory conditions such as allergies, heart disease, diabetes, rheumatoid arthritis, depression, pre-menstrual syndrome, certain types of cancer, compromised immunity & brain function. These fats get converted to prostaglandins-hormone like substances which help balance the immune system, decrease inflammation, decrease blood pressure & decrease the tendency to form blood clots.

Other beneficial constituents of chia seeds are- phytoestrogens ( ligans), high dietary fiber, & modest levels of proteins containing all 8 essential amino acids, vitamins, minerals & certain anti-oxidants. These seeds area good source of soluble & insoluble fiber. Soluble fiber helps lower cholesterol & blood glucose levels, thus lowers risk of diabetes & heart disease, while the insoluble fiber helps prevent constipation & may reduce the risk of colon cancer.

Soluble & insoluble fiber helps regular bowl movement without abdominal cramping or bloating. These seeds are gluten free & good for those with sensitive digestion. Regular intake of chia seeds prevent onset of dyslipidamia, insulin resistance, reduced visceral adiposity.

Anti-oxidants in these seeds help to increase their shelf life & improve antioxidant status & promote good health.

A study in 2007 showed that chia oil, inhibited growth & metastasis of adeno-carcinoma.

How to use chia seeds

Start with 1 teaspoon daily & slowly increase to 2 tsp in 7-10 days. These seeds need not be ground, can be eaten raw as whole seeds, ground or as sprouts. Once the seeds are ground, store in air tight containers in the fridge or freezer.

Knowing their high nutritional value, they can be added to almost anything 7 everything- cereals, rotis, breads, cakes, muffins, cookies, salads, soups, smoothies, dips, yogurt, raitas, sweets, baby foods, bakes foods, health bars etc.

Whole chia seeds places in water or fruit juice are consumed in Mexico, known as chia fresca.

The soaked seeds may be used in puddings & porridge. Chia sprouts may be used as alfa-alfa sprouts in salads, sandwiches etc.

Pregnant women or those thinking of pregnancy may consult their doctors before using these seeds.