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- Healthiest Fruits?
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The addition of walnuts decreased the amount of cholesterol in the small LDL fractions and concentrations of apolipoprotein A-1 increased, indicative of a decreased risk for CHD. Dried fruits are very low in sodium and are a particularly significant source of potassium and fiber. Both of these nutrients play an important role in reducing the risk of cardiovascular disease, hypertension, and stroke [ 90 — 92 ]. Dried fruits are also excellent sources of polyphenols and phenolic acids [ 93 ]. These make up the largest group of plant bioactive compounds in the diet and appear to be responsible, at least in part, for the health benefits associated with the consumption of diets abundant in fruits and vegetables [ 94 — 96 ].
The spectrum of dietary antioxidants from nuts and dried fruits tocopherols, carotenoids, polyphenols and phenolic acids may lower overall oxidative stress by scavenging or neutralizing oxidant species and enhancing endogenous antioxidant defenses against metabolic impairment [ 3 , 60 ]. Nuts and dried fruit are nutrient-rich foods, which provide micronutrients and bioactives that are individually associated with lower risk of CVD risk and metabolic disorders. The pairing of these foods thus would benefit many risk factors and physiological pathways. Only a small percentage of the US population regularly consumes tree nuts or dried fruit, yet tree nuts, along with dried fruit, are among the foods associated with some of the largest shifts toward a higher HEI score.
Increasing the intake of dried fruits and tree nuts, would improve nutrient intakes and the quality of the American diet. Consumption of both nuts and dried fruit has been associated with decreases in waist circumference and BMI. A limited number of clinical studies on raisins and cardiometabolic health suggest that they can lower the postprandial insulin response, modulate sugar absorption, and have a beneficial effect on BP. Additional longitudinal studies are needed to confirm associations of dried fruit intake on these parameters.
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A larger body of evidence has suggested that regular consumption of nuts, such as pistachios, as part of a moderate-fat diet, could have important glucose- and insulin-lowering effects, promote a healthier metabolic profile, and reverse certain metabolic consequences of pre-diabetes. Nuts and dried fruit have a complementary set of nutrients.
Both are shelf-stable, portable, and accessible and, in many instances, they are consumed together as snacks or prepared foods. Yet, no study has evaluated the nutritional or health impact of nuts and dried fruits consumed together. Effect of mediterranean diet in diabetes control and cardiovascular risk modification: a systematic review. Front Public Health.
Google Scholar. Crit Rev Food Sci Nutr. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open. Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial. Diabetes Care.
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Effects of walnut consumption on plasma fatty acids and lipoproteins in combined hyperlipidemia. Am J Clin Nutr. Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans. J Nutr. Diets containing pistachios reduce systolic blood pressure and peripheral vascular responses to stress in adults with dyslipidemia. Effects of pistachios on cardiovascular disease risk factors and potential mechanisms of action: a dose-response study. The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials.
Nut consumption, serum fatty acid profile and estimated coronary heart disease risk in type 2 diabetes. Nutr Metab Cardiovasc Dis. A systematic review and meta-analysis of nut consumption and incident risk of CVD and all-cause mortality. Br J Nutr. Nut consumption is inversely associated with both cancer and total mortality in a Mediterranean population: prospective results from the Moli-sani study.
Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies.
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Effect of pistachio nut consumption on endothelial function and arterial stiffness. Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report, State-specific trends in fruit and vegetable consuptin among adults—United States, —, vol. S: Department of Health and Human Services; State-specific trends in fruit and vegetable consumption among adults—United States, — Morb Mortal Wkly Rep.
Vital signs: fruit and vegetable intake among children - United States, Sources of food group intakes among the US population, J Am Diet Assoc.
Dry Fruits for Weight Loss: These 5 Dry Fruits are BEST to Lose Weight
Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, Nutr Res. Cultural and historical aspects of Mediterranean nuts with emphasis on their attributed healthy and nutritional properties. Tree Nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in U. Nutr J. Tree nut consumption is associated with better nutrient adequacy and diet quality in adults: National Health and Nutrition Examination Survey Nuts and healthy body weight maintenance mechanisms.
Asia Pac J Clin Nutr. Mattes RD. The energetics of nut consumption. Small changes in snacking behaviour: the potential impact on CVD mortality. Public Health Nutr. The combination of high fruit and vegetable and low saturated fat intakes is more protective against mortality in aging men than is either alone: the Baltimore Longitudinal Study of Aging.
Shahadi FTZ. Raisins: Processing, Phytochemicals and Health Benefits. In: Alasalvar CSF, editor. Dried Fruits, Phytochemicals and Health Effects. Oxford, UK: Wiley-Blackwell; Type of snack influences satiety responses in adult women. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. ACaS F. Composition, phytochemicals and beneficial health elffects of dried fruit: an overview.
In: ACaS F, editor.
Glycemic index of foods: a physiological basis for carbohydrate exchange. Monro JA, Shaw M. Glycemic impact, glycemic glucose equivalents, glycemic index, and glycemic load: definitions, distinctions, and implications. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. The role of glycemic index and glycemic load in cardiovascular disease and its risk factors: a review of the recent literature.
Curr Atheroscler Rep. Raisins are a low to moderate glycemic index food with a correspondingly low insulin index. Acute effects of raisin consumption on glucose and insulin reponses in healthy individuals. J Nutr Sci. Glycemic response of type 2 diabetics to raisins. Food Nutr Sci. Glucose and insulin responses to manufactured and whole-food snacks.
The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. Eur J Clin Nutr. Spiller GABB.
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Regular consumption of high fiber carbohydrate foods such as sun dried raisins and whole grain breads does not raise serum triglycerides. Llipid-lowering effect of a Mediterranean-type diet, high in total and soluble fiber and monunsaturated fat. Effects of a plant-based diet rich in whole grains, sun-dried raisins and nuts on serum lipoproteins.
Veg Nutr Int J. Raisins compared with other snack effects on glycemia and blood pressure: a randomized, controlled trial. Postgrad Med. A randomized study of raisins versus alternative snacks on glycemic control and other cardiovascular risk factors in patients with type 2 diabetes mellitus. Phys Sportsmed. A pilot, randomized controlled trial to examine the health outcomes of raisin consumption in patients with diabetes. Effect of fructose on glycemic control in diabetes: a systematic review and meta-analysis of controlled feeding trials. J Am Heart Assoc.