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Nutrition Research and Managing Diabetes – in a nutshell
Alison Coates, PhD, RNutr
Nuts for life
Almost 1 in 4 Australians aged over 25 years has either diabetes or pre-diabetes
56% 44%
Magliano DJ, et al. Diabetes Care 2008; 31(2):267–272; Australian Institute of Health and Welfare, Diabetes prevalence in Australia, July 2011
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Food choices to help manage diabetes
Raidl et al. The Healthy Diabetes Plate. Prev Chronic Dis. 2007 Jan;4(1):A12.
high fibre / low GI carbohydrate
lean protein vegetables / salad www.foodpolitics.com
Secrets of the Mediterranean diet • Olive oil • Oily fish • Fruit and vegetables • Wine in moderation •Nuts
www.msccruisesusa.com
NUTS • Nuts have a wide variety of nutritional benefits
• Tree nuts include
• Peanuts, a legume grown in the ground also share these good nutritional properties
Almonds Hazelnuts Pistachios
Brazil Nuts Macadamias Walnuts
Cashews Pecans
Chestnuts Pine Nuts
www.find-me-a-gift.co.uk
• Nuts are energy dense foods ~2200-3000 kJ/100g
• Nuts are nutrient-rich foods – High in protein, MUFA and PUFA
• Nuts are low GI – Rich in fibre
• Nuts contain antioxidants – Vit E, polyphenols
• Nuts have healthy electrolytes – Low in Na+, Rich in K+ and Mg2+
What makes nuts so good?
Coates AM, et al. Edible nuts and metabolic health. Curr Opin Lipidol. 2007; 18(1):25–30.
Nuts for life
Just 30g can make all the difference
Pictures from thenutfactory.com
In Australian diets, nuts contribute • only 1% of total energy intake • 2% of total fat intake
– 3% of MUFA intake – 4% of PUFA intake
• 1.5% of fibre intake
National Nutrition Survey Australia, 1995
Australians on average consume 1 serve (~30g) per week
Pictures from thenutfactory.com
Heart Health Benefits
Prospective cohort studies of diet and cardiovascular disease Epidemiological evidence of heart health benefits
Hu FB & Willett WC JAMA 2002;281:2569
http://fruitvegies.com.au/wp-content/uploads/2013/04/bg1.jpg
http://www.freegreatpicture.com/food-seasoning/whole-grains-10109
http://miracleskinnydrops.com/wp-content/uploads/2010/03/mixed_nuts.jpg
Physicians Health Study
21,454 men 40-84 years began 1982 - diet questionnaire in 1983 17 year follow-up - 201 sudden deaths
Albert CM. Arch Intern Med 2002;162:1382-1387
Frequency of nut consumption
Relative Risk
<1/mth 1-3/mth 1/wk >2/wk
Coronary Heart Disease
1.0 0.89 (0.9-1.2)
0.90 (0. 9-1.0)
0.7 (0.5-0.9)
Sudden Death 1.0 0.98 (0.7-1.4)
0.85 (0.6-1.3)
0.64 (0.4-1.0)
clipart Nuts for life
Nurses Health Study 86,016 women aged 34-59 years
began 1976 - diet Questionnaire in 1980 14 year follow-up - 1255 major CHD events
Frequency of nut consumption
Hu FB. BMJ 1999;317:1341-1345
Relative Risk
Almost never
1-3/mth to 1/wk
2-4/wk >5/wk
Coronary Heart Disease
1.0 0.91 (0.8-1.0)
0.78 (0.6-0.9)
0.66 (0.47-0.93)
Fatal Coronary Heart Disease
1.0 0.76 (0.6-0.9)
0.60 (0.4-0.96)
0.60 (0.3-1.1)
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The Good Oil
http://www.vitafit.si/wp-content/uploads/2013/06/Orehovo-olje.jpg
Nuts are a good source of Monounsaturated Fatty Acids
Mukuddem-Petersen J et al, J. Nutr. 2005;135:2082–2089
0%
20%
40%
60%
80%
100%
Pistachio
s
Brazil
nuts
Waln
uts
Hazeln
uts
Pecans
Almonds
Macadam
ias
Cashews
Peanuts
n-6 PUFA n-3 PUFA MUFA SFA
Source: IOM (Institutes of Medicine). Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press, 2002.
More monounsaturated fat associated with a healthier cholesterol profile
Dietary MUFA (% energy) 5 10 15 20 25 30 35 0
Perc
ent
Chan
ge in
TC/H
DL
Chol
-25
-20
-15
-10
-5
0
10
5
15
20
25
-35
-25
-15
-5
5
15
T-Chol LDL-C HDL-C TGs
% C
hang
e fro
m b
asel
ine
pecans (72g/d) 4 wks almonds(66g/d) 6 wks almond oil (35g/d)hazelnuts(40g/d) 4 wks walnuts (56g/d) 6 wks macadamia (40-90g/d) 4 wkspistachio(20% calories) 3wks
Overall improvement of blood lipid profiles with regular consumption of tree nuts
Rajaram et al J Nutr. 2001,131(9):2275-9; Hyson et al. J Nutr. 2002, 132(4):703-7; Mercanligil et al. Eur J Clin Nutr. 2007, 61(2):212-20; Zambon et al Ann Intern Med. 2000, 4;132(7):538-46; Garg et al. J Nutr. 2003,133(4):1060-3; Edwards et al J Am Coll Nutr. 1999 Jun;18(3):229-32.
What about peanuts?
Hazel handed in her notice, because she was tired of working for peanuts. . . . . . . .
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Peanuts are better than approved low fat diets (Step 1 and 2) for improving blood lipid profiles
LDL HDL Triglycerides
% change
-20
-15
-10
-5
0
5
10
15 Step 1 Step 2 Olive Oil Peanut Oil Peanuts & peanut butter
Kris-etherton et al 1999
But doesn’t eating high fat foods cause weight gain?
The good news....nut-eaters weigh less.
Nuts for life
8865 Men aged 23-54 years began 1999 - diet Questionnaire in 2005
Frequency of nut consumption (50g serve)
Bes-Rastrollo et al, Obesity 2007;15:107-116.
Almost never
1-3/mth to 1/mth
1/wk >2/wk P for trend
nut consumption (g/d)
<3.3 3.3-7.0 7.1- 21.3
21.4
number/group 1,847 4,097 1,772 1,149
number who gained weight
214 444 194 85
Relative risk 1.00 0.93 0.94 0.61 <0.001
adjusting for age, gender, smoking, leisure time physical activity
Low nut consumption linked to greater weight gain
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+ almonds
– almonds
Week
Weight (kg)
Nuts can enhance weight loss in people with insulin resistance or diabetes on a low calorie diet (LCD)
Wien et al. Int J Obes Relat Metab Disord. 2003;27(11):1365-72
Both diets reduced insulin resistance Almond-LCD:-66% CHO-LCD:-35% (P<0.0001)
Nurses Health Study 83,818 women aged 34-59 years
began 1976 - diet questionnaire in 1980 16 year follow-up - 3206 new cases of type 2 diabetes
Jiang R et al JAMA 2002;288:2554
Almost never <1/wk 1-4/wk >5/wk
P for trend
RR 1.0 0.82 (0.76-0.89)
0.69 (0.63-0.76)
0.55 (0.45-0.66)
<0.001
Risk of Type 2 Diabetes reduced as frequency of nut consumption increased
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Josse et al (2007) Metabolism Clinical and Experimental 56, 400– 404
Addition of nuts improves blood glucose response
• Similar effects also seen with mixed nuts and pistachios
Replacing Carbohydrate with nuts improves HbA1C
• 3 month parallel study in 117 people with type 2 diabetes • Supplements provided ~2000 KJ
75g (mixed nuts)
Jenkins et al (2011) Diabetes Care;34(8):1706-11
38g (mixed nuts) + ½ muffin
-0.21% absolute
HbA1c units
FDA considers >0.3%
Circulatory function is altered in diabetes endothelium
Reyes-Soffer et al (2010) Metabolism Clinical and Experimental 59 :1365–1371
preventing-a-heart-attack.com
heart.org
Arginine is important for maintaining healthy blood vessels
Arginine Content of Nuts (g/100g)
0
0.5
1
1.5
2
2.5
3
3.5
Beef
Peanuts
Almonds
Waln
uts
Brazil
s
Hazeln
uts
Cashews
Pistachio
s
Macadamia
s
Pecans
mg
Ros et al Circulation 2004;109:1609
Blood vessel function improves after 4 weeks of consuming walnuts
Can peanuts improve endothelial function and does
this impact on cognition? Cognitive decline Depression Neuro-degenerative disorders
impaired blood flow
+ heart.org
Why Nuts?
• great source of healthy nutrients • favourably influence blood lipids • help to reduce or control body weight
• help to control blood glucose • should be part of your daily diet
but avoid the salt!!!
http://echolife.files.wordpress.com/2010/07/macadamia_nuts.jpg
Nutritional Physiology Research Centre
http://www.unisa.edu.au/nutritional.physiology/