Weight loss help: Walnuts are a natural appetite suppressant

(NaturalHealth365)  Walnuts are known for their high omega-3 antioxidant content and ability to suppress cravings by promoting a feeling of satiety.  But, if you’re seeking more weight loss – there’s even greater news about this potent health food.

Research out of Beth Israel Deaconess Medical Center (BIDMC) has confirmed observable (positive) changes in the brain when walnuts are eaten – versus placebo.  In addition to the findings from BIDMC, another recent study focused on the effects of a nut-enriched, energy-restricted diet – and showed that nuts like Brazil nuts and cashews may help reduce hunger and improve satiety in women at cardiometabolic risk.  The 8-week trial revealed that this diet led to a significant decrease in postprandial ghrelin, a hormone associated with hunger, further supporting the idea that nuts can aid in long-term weight management.

As you may know, a specific area of the brain is associated with cravings and hunger.  Research suggests that eating nuts activates this area, regulating hunger pangs and showing a definite neurocognitive impact on the brain.

Weight loss NEWS: Walnuts act like a natural appetite suppressant

Different foods impact our brains in different ways.  People report feeling fuller longer after eating walnuts than most other foods.  Now, there is confirmation of the benefits of walnuts for weight loss in terms of brain activity.

For the research, functional magnetic resonance imaging (fMRI) was used to watch brain activity during and right after subjects consumed walnuts.  The 10 volunteers studied all had an issue with obesity.

The research was conducted over two 5-day periods in-house at the BIDMC Clinical Research Center.  And, their diet and nutritional intake was monitored very closely.

On each day of one of the 5-day study periods, the volunteers consumed a smoothie containing 48 grams of walnuts – the U.S. Food and Drug Administration (FDA) recommended serving.  On the other 5 days, they drank a walnut-free placebo smoothie that tasted the same and was otherwise nutritionally comparable.

The order of the two sessions was conducted randomly and blindly; neither the researchers nor the subjects knew which smoothie they were drinking at any given time.

Eating walnuts stimulates the brain to reduce food cravings

Participants reported feeling less hungry during the 5-day period when they consumed smoothies containing walnuts versus the placebo smoothies.  The fMRI tests were administered on the fifth day and gave the researchers a clear reason why.

While in the fMRI machine, study participants viewed images of desirable foods, neutral objects, and less desirable foods.  When viewing highly desirable foods after the 5-day walnut-rich diet, fMRI imaging showed significantly increased activity in the right insula, the center for cognitive control and satiety.

This indicates a feeling of fullness and reduced cravings.

The researchers plan to test different amounts of walnuts and other foods for their satiety quotient.  This research could lead to new, effective treatments for obesity and weight management.  Meanwhile, you may want to consider making walnuts a daily snack to help control cravings – if needed.

Benefits of walnuts go beyond weight loss

In addition to weight management benefits, walnuts have also been shown to inhibit cancer cell growth and initiate apoptosis, or cell death, while protecting healthy cells.  This is due to their content of two extremely potent phytonutrients.

UC Davis researchers found walnuts helped slow prostate cancer growth.  Other studies have found eating two small handfuls of walnuts (daily) reduced breast cancer risk by half.

Walnuts also benefit persons with high cholesterol, diabetes, and heart disease.

Walnuts are truly a delicious snack on their own or can be chopped up and added to your favorite salad.  One word of caution: some individuals may find nuts and seeds hard to digest (especially in their raw – unsprouted form) – so limit yourself to no more than ¼ cup per day.

Sources for this article include:

NIH.gov
ScienceDaily.com
DailyMail.co.uk

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