Research Roundup

March 2016 Issue

March 2016

Tree Nuts Lower Cholesterol Levels.

Consuming tree nuts, such as walnuts, pistachios, macadamias, pecans, cashews, almonds, hazelnuts, and Brazil nuts, lowers total cholesterol, triglycerides, LDL cholesterol, and ApoB, the primary protein found in LDL cholesterol, according to a systematic review and meta-analysis of studies. Data evaluated from 61 studies found a dose response for nuts; the best effects were observed with intake of ≥60 g nuts/d (2.11 ozs), rather than nut type. These findings reinforce the heart health benefits of daily moderate nut consumption.

American Journal of Clinical Nutrition, November 2015

Fruits and Veggies Key to Healthy Weight.

Increased intake of fruit, including berries, apples, and pears, and vegetables, including cauliflower and soy, is linked with lower risk of weight gain. Harvard researchers evaluated data in 133,468 American men and women over a 24-year period to identify weight control benefits associated with fruits and non-starchy vegetables. However, starchy vegetables, including peas, corn, and potatoes, were associated with weight gain.

PLOS Medicine, September 2015

Caffeine at Night Interferes with the Sleep Cycle.

Consuming caffeine in the amount found in a double espresso three hours before bedtime can induce a 40-minute delay in the body’s 24-hour internal clock, thus interfering with the body's natural sleep cycle, according to a double-blind, placebo-controlled study. The magnitude of the delay is nearly half of the response induced by exposure to three hours of evening bright light.

Science Translational Medicine, September 2015