Summary

The Mediterranean diet is generally held to be a healthy one. A new study now reveals that it can help those with the metabolic syndrome, which is a cluster of risk factors that can increase heart and diabetes risk. The most effective version of the Mediterranean diet is one that includes nuts.

Introduction

Metabolic syndrome is a group of risk factors like high waist circumference, high cholesterol and high blood pressure that can increase your risk of both heart disease and diabetes. Previous work has suggested that the Mediterranean diet, which is rich in fruit, vegetables, fish, cereals and olive oil, and low in meat and dairy, might help improve metabolic syndrome.

What was done

Researchers in Spain recruited a group of 1,224 participants at high risk of heart disease and aged between 55 and 80. They were assigned randomly to one of three groups for one year. One group (the control group) had a conventional low fat diet, another a Mediterrean diet with one liter a week of olive oil. The third followed the Mediterranean diet but had 30 grams of mixed nuts a day instead of the olive oil. Measurement of metabolic syndrome factors was carried out.

What was found

At the start of this study, 61.4 percent of the participants qualified as having metabolic syndrome. At one year, prevalence of metabolic syndrome was down 13.7 percent in the nut group and 6.7 percent in the olive oil group. By contrast, metabolic syndrome was down just two percent in the low fat control, group. Weight did not alter during the study but the numbers having large waist circumference, high blood pressure, and high triglycerides decreased significantly in the nuts group compared to the control group.

What this study means

Nuts seem to be a component of the Mediterranean diet that can combat the pathophysiology of metabolic syndrome. They may help reduce inflammation or insulin resistance. They contain polyunsaturated fatty acids, as well as other beneficial nutrients like fiber, potassium, calcium and magnesium. Therefore, snacking on nuts - even though they are high in fat and calories - may be a good, and simple way, of preventing or reducing metabolic syndrome.

Source

Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status
J. Salas-Salvadó, J. Fernández-Ballart,  et al., Archives of Internal Medicine, December 8/22 2008, vol. 168, pp. 2449--2458