Thursday, 8 December 2011


Hello everybody… today I really want to share an experience with you that made me feel that weight is not a problem, problem is ‘we’…
My brother is a software engineer, 23years old and is working in Ericsson company. He is an extraordinary brilliant, intelligent, magnificent, superb, brainy, splendid personality… can I tell u a secret, I really want to be like him… he is the one I really look up to…
He is really good in his office and brilliantly performs all his duties…. Everything was perfect except one thing his weight… he was 109 kgs when he was 22years old… that’s huge I know…
In past years when he was doing his Btech his weight was around 85kgs but due to his studies his weight increased to 90….95…100..105…finally to 112 kgs… then he realized to reduce his weight and planned to join a gym and after almost 6months his weight was 74kgs… I was really happy…And was expecting that he would maintain his weight for at least a year… he was really happy because he has a confidence, everybody around him started praising him and he was really enjoying that kind of attention in his college…

But after college due to stress and pressure of placement and job hunt he again started gaining… again to 85… then 90… moving to 100 and finally to 109kg…
At that point I was really worried about him… because it is really difficult to reduce your weight again…. Not only for appealing personality but also regarding the lifestyle diseases… as you all know that diabetes, hypertension are hitting Indian people even at the age of 25… and few of the primary reasons are obesity, physical inactivity, wrong eating habits and stress…. At that point I really wanted him to reduce his weight… but he didn't had time for all these things…

Then one day, I don’t know what happened to him…. He came to me and said... “Hey sis... Can you give me a diet chart… I think I should reduce my weight now…” I was ecstatic and was looking at him like he read my mind… and on the same day I made a cyclic menu for weight reduction… and adviced him to do some kind of physical activity he loves…

This time he didn't join a gym rather he played football and lawn tennis… the best thing about physical activity lies in the definition “what you love?”… physical activity is not a boring process of walking or jogging… it is something you love… play any outdoor game whether it is swimming, basket ball, football, lawn tennis ,badminton ,cycling or dancing… and if you enjoy brisk walking or jogging you can do that also… the funda behind all these activities is ‘enjoyment’. “If you enjoy the most then you reduce the most”….

So my brother did the same he played football and lawn tennis everyday for one hour… he reduced his wrong eating habits and binging at night… and you won't believe it he reduced his weight to 76kgs in 5 months.
Today I am really happy for him as he has the best combination of  good personality (fit body structure) and brains…. I would really admire him if he maintains his weight this time….

So the conclusion of the whole story is….
1. It’s your will power which helps you to reduce your weight…
2. Enjoy your physical activity only then you can reduce your weight with great satisfaction.
3. Good eating habits will not kill the enjoyment of food but prevent you from lifestyle diseases.
4. And weight is not a problem… its “we” who make weight a big problem.

And my brother proved all the above points… hats off to my brother for reducing his weight twice because if I put myself in his position I don’t know whether I will be able to do what he did…..

Monday, 28 November 2011


Hello everybody....
I m back...
This October and November were very hectic; I have attended 3 conferences...
They were institute of home economics (IHE) national conference, Indian dietetic association (IDA) national conference and nutrition society of India (NSI) national conference...
They were really good... but one thing was really common among all of them...
They all were talking about flavonoids, vitamin D supplementation and Anaemia prevention...
I also met a fine lady Ms. Pornima Shankar, assistant manager nutrition and health, Hindustan Unilever Limited. She was also talking about the health benefits of tea flavonoids on human body...
So this makes me to explore more on all these hot topics to find out some evident facts and researches going on around the world... and I was quite surprise specially by flavonoids which actually we are consuming everyday without analysing the beneficial effects of them on our health...
So here I am to provide u some scientific evidences and researches on health benefits of FLAVONOIDS...

The flavonoids are a diverse group of polyphenolic compounds widely distributed in the plant kingdom. They are a vast array of compounds found in plants, and are classified as plant pigments. These pigments, over 4000 of which have been identified, are responsible for the dazzling colors of fruits and flowers. They also play a role in protecting the plants from microbe and insect attacks. Flavonoids, also referred to as bioflavonoids, are polyphenol antioxidants found naturally in plants. They are secondary metabolites, meaning they are organic compounds that have no direct involvement with the growth or development of plants. Flavonoids are powerful antioxidants that scavenge the harmful free radicals that damage our cells, and that alter genetic DNA, accelerate the aging process, and contribute to development of many diseases.
Recent research indicates that flavonoids can be nutritionally helpful by triggering enzymes that reduce the risk of certain cancers, heart disease, and age-related degenerative diseases. Some research also indicates flavonoids may help prevent tooth decay and reduce the occurrence of common ailments such as the flu. These potential health benefits, many of which have been proven, have become of particular interest to consumers and food manufacturers.

Flavonoids may be divided into six different major classes (flavonols, flavanones, flavones, isoflavones, flavonols and anthocyanidins ) based on differences in molecular backbone structure.

Let’s now look at some of the health benefits of flavonoids....
There were number of researches done to prove the health effects of flavonoids....
Some of them are....

Antioxidant effect
A research done on dietary flavonoids as antioxidants in 2009, by terao states that flavonoids are ubiquitously present in fruits and vegetables. They have attracted much attention in relation to prevention of degenerative diseases such as atherosclerosis. Their antioxidant activity should be at least partly responsible for such prevention. The mechanism of antioxidant activity of flavonoids can be characterized by direct scavenging or quenching of oxygen free radicals or excited oxygen species as well as inhibition of oxidative enzymes that generate these reactive oxygen species. The essential part of the free radical-scavenging activity of flavonoids is attributed to the o-dihydroxyl group in the B ring (catechol group) in their diphenylpropane structure. Catechol typeflavonoids therefore possess powerful antioxidant activity.

Another study done by miller on role of flavonoids as antioxidants in human organism in 2008 states that flavonoids are the ingredients of many nutrition substances and a vital diet element. They are also a group of many medicines with different influence on live organisms. The phenol compounds are used as natural drugs in the cases of various sicknesses of blood, breathing, food, and urinary circuit, and in dermatology as well. The existence of these compounds in the diet, especially maintenance of their proper consumption level, is a very important element in the prevention of many diseases, such as atherosclerosis. Phenol compounds as antioxidants may affect in many different aspects: direct reaction with free radicals, scavenging free radicals, growing dismutation of free radicals to the compounds with much lower reactiveness, chelatation of pro-oxidant metals (mainly iron), delaying or strengthening many enzymes.

Prevent atherosclerosis
The role of flavonoids in CVD is still unclear. So a study conducted by musru etal 2007 entitled as the intake of flavonoids and carotid atherosclerosis: the Kuopio Ischaemic Heart Disease Risk Factor Study. The study assessed the relation between the intakes of twenty-six flavonoids from five subclasses: flavonols, flavones, flavanones, flavan-3-ols and anthocyanidins, and the mean common carotid artery intima-media thickness (CCA-IMT). The study population consisted of 1380 middle-aged eastern Finnish men for whom the mean CCA-IMT examinations were carried out as a part of the prospective population-based Kuopio Ischaemic Heart Disease Risk Factor Study (KIHD). After adjustment for age, variables related to CCA-IMT measurement, history of atherosclerosis, smoking, BMI, diabetes, systolic blood pressure, serum HDL- and LDL-cholesterol, VO2 max, and intakes of alcohol, SFA, folate, vitamins C and E, the total flavonoid intake was inversely associated with the mean CCA-IMT (P = 0.018). Out of different flavonoid subclasses, flavan-3-ols were inversely associated with CCA-IMT (P = 0.025) after statistical adjustment. There was a trend for an inverse association between intake of flavonols and mean CCA-IMT (P = 0.055). The study conclude that high intake of flavonoids is associated with decreased carotid atherosclerosis in middle-aged Finnish men.

Prevent cardiovascular diseases
There are number of studies, suggested that dietary flavonoids are helpful in the prevention of atherosclerosis and cardiovascular disease. Researches states that atherosclerosis is closely related to oxidative events such as oxidized LDL accumulation in the macrophages. So a research was conducted on tea flavonoids and cardiovascular disease 2008 published in Asia Pacific Journal of Clinical Nutrition. Drinking tea could have a significant impact on public health. Health benefits are believed to be largely due to the presence of high levels of flavonoids. Tea is a rich source of flavonoids, and often the major dietary source. Tea intake and intake of flavonoids found in tea have been associated with reduced risk of cardiovascular disease in cross-sectional and prospective population studies. In addition, flavonoids have consistently been shown to inhibit the development of atherosclerosis in animal models. The focus of this review is on the potential of tea and tea flavonoids to improve endothelial function, and reduce blood pressure, oxidative damage, blood cholesterol concentrations, inflammation and risk of thrombosis. There is now consistent data to suggest that tea and tea flavonoids can improve endothelial function. This may be at least partly responsible for any benefits on risk of cardiovascular disease. Additional studies are needed to investigate whether regular consumption of tea can reduce blood pressure, inflammation and the risk of thrombosis. The evidence for benefit on oxidative damage and cholesterol reduction remains weak.

Anti – inflammatory agents
Chronic inflammation is being shown to be increasingly involved in the onset and development of several pathological disturbances such as arteriosclerosis, obesity, diabetes, neurodegenerative diseases and even cancer. Treatment for chronic inflammatory disorders has not been solved, and there is an urgent need to find new and safe anti-inflammatory compounds. So a research paper was published in inflammation research journal,2009 states that flavonoids belong to a group of natural substances occurring normally in the diet that exhibit a variety of beneficial effects on health. The anti-inflammatory properties of flavonoids have been studied recently, in order to establish and characterize their potential utility as therapeutic agents in the treatment of inflammatory diseases. Several mechanisms of action have been proposed to explain in vivo flavonoid anti-inflammatory actions, such as antioxidant activity, inhibition of eicosanoid generating enzymes or the modulation of the production of proinflammatory molecules. Recent studies have also shown that some flavonoids are modulators of pro inflammatory gene expression, thus leading to the attenuation of the inflammatory response. However, much work remains to be done in order to achieve definitive conclusions about their potential usefulness

Prevent cancer
There are only four cohort studies have examined the relation between flavonoids and pancreatic cancer risk providing inconsistent results. So a new case and control study was done in 2011 that whether flavonoids have protective effect on pancreatic cancer or not. Subjects were 326 cases with incident pancreatic cancer and 652 frequency-matched controls (admitted to the same hospitals as cases for acute non-neoplastic conditions) who answered a reproducible and valid food-frequency questionnaire. The ORs were similar in all classes of polymers with three or more mers and in their combination and did not substantially change after adjustment for fruit and vegetable consumption, and for vitamin C and folate intakes. Eating an additional portion of fruits rich in proanthocyanidins every day reduced the risk of pancreatic cancer by 25%. Finally the study concluded that dietary proanthocyanidins-mostly present in apples, pears and pulses-may convey some protection against pancreatic cancer risk.

Another review paper published in journal of environmental science and health,2011 states that Dietary flavonoids, combined with other components such as various vitamins, play an important role in cancer prevention. Flavonoids act on reactive oxygen species, cell signal transduction pathways related to cellular proliferation, apoptosis, and angiogenesis. Many studies demonstrate that flavonoids are responsible for chemoprevention, although mechanisms of action remain to be investigated. Overall, exciting data show that dietary flavonoids could be considered as a useful cancer preventive approach. This review summarizes recent advancements on potential cancer preventive effects and mechanic insight of dietary flavonoids.

Another finding was reviled at the 97th annual meeting of the American association for cancer research,2006 by Margaret .A. Gates, doctorate student at Harvard School of Public health that women with higher intake of dietary flavonoids may be at reduced risk of ovarian cancer. The finding was reviled by nurses’ health study.

Flavonoids and bone health
From a nutritional point of view, several factors are involved in ensuring optimal bone health. The most documented of these are calcium and vitamin D. However, it is now well acknowledged that some phytochemicals, also known as phytonutrients, which are plant-based compounds that are present in our daily diet, can positively regulate a number of physiological functions in mammalian systems involved in chronic diseases such as osteoporosis

A recent observational study was conducted to investigate whether dietary flavonoid intake was associated with bone mineral density (BMD) and bone resorption in a large group of perimenopausal Scottish women published in journal of bone and mineral research, 2011. Over 3000 women completed a food frequency questionnaire as part of an osteoporosis screening study. The diets were analyzed for flavonoid intake using a food composition database. BMD was measured at the femoral neck (FN) and lumbar spine (LS) by dual-energy X-ray absorptiometry (DXA). Free pyridinoline (PYD) and deoxypyridinoline (DPD) were measured by high-performance liquid chromatography (HPLC) in second early morning fasted urine samples. Associations were found between energy-adjusted total flavonoid intakes and BMD at the FN and LS. Annual percent change in BMD was associated with intakes of procyanidins and catechins (p ≤ .05), and flavanones were negatively associated with bone-resorption markers. It was concluded that dietary flavonoid intakes are associated with BMD, supporting the evidence from animal and cellular studies.

Another study was done to evaluate the efficacy of green tea polyphenols (GTPs) at mitigating bone loss and microstructure deterioration along with related mechanisms in androgen-deficient aged rats, a model of male osteoporosis. A 2 (sham vs. orchidectomy) × 2 (no GTP and 0.5% GTP in drinking water) factorial design was studied for 16 weeks using 40 aged male rats. An additional 10 rats (baseline group) were killed at the beginning of study to provide baseline parameters. There was no difference in femoral mineral density between baseline and the sham only group. GTP supplementation resulted in increased serum osteocalcin concentrations, bone mineral density, and trabecular volume, number, and strength of femur; increased trabecular volume and thickness and bone formation in both the proximal tibia and periosteal tibial shaft; decreased eroded surface in the proximal tibia and endocortical tibial shaft; and increased liver glutathione peroxidase activity. They concluded that GTP supplementation attenuates trabecular and cortical bone loss through increasing bone formation while suppressing bone resorption due to its antioxidant capacity.

Anti ulcer effect
A peptic ulcer is an ulcer of an area of the gastrointestinal tract that is usually acidic and thus extremely painful. Majority of peptic ulcers are associated with helicobacter pylori, a spiral-shaped bacterium that lives in the acidic environment of the stomach. Quercetin seems to play a very important role in the prevention and treatment of peptic ulcer. It acts by promoting mucus secretion, thereby serves as gastroprotective agent, also quercetin has been shown to inhibit the growth of helicobacter pylori bacterium in in-vitro studies. Among other flavonoids, methyl-3-(+)-catechin interferes with the formation of histamine in gastric mucosa and hence produces the protective effect.

Anti viral effects
Flavonoids of many types have antiviral effects in humans. First Cutting and his co workers described the antiviral effect of quercetin against rabies virus. Quercetin was later found to show inhibiting effects against herpes simplex virus. All the other flavonoids except rutin too show anti viral effects against herpes simplex virus, respiratory syncytial virus, parainfluenza virus, and adenovirus. Another fact which was observed was that when quercetin was added to cultures of several viruses associated with human maladies, viruses with an envelope were inhibited while those lacking such an envelope (like polio virus) were moderately or completely resistant to flavonoids.

Atleast consume two portion of fruits salad everyday which must includes apple, orange, red blue and purple berriers, and strawberries. (please don’t exclude the other fruits)
• Squeeze lemon on your salads everyday if it’s possible. Incorporate broccoli and carrots in your salads.
• Try to consume onion, garlic and ginger as possible as u can, as there can be a religious or regional restriction.
• Consumption of tea 2 times a day is not harmful, try to consume green tea.

That’s for now....
But my discussions and articles are always open for more comments, suggestions and advice...... so that we can together create good informative articles...

Images courtesy:,,,,,,,,,

Tuesday, 20 September 2011


Hi everybody, the prevalence of gout is increasing day by day... yesterday an adorable lady, my suman aunty ask me to write something about gout... she was realy curious to know what this gout is???? What are the dietary recommendations??? And how we can diagnose this condition????

An awareness and nutritional education need to develop among the people of society as its prevalence and incidents are increasing in recent years... so here I am....

Gout is a kind of arthritis that occurs when uric acid builds up in blood and causes joint inflammation. Gout is a chronic disease caused by an uncontrolled metabolic disorder, hyperuricemia, means too much uric acid in the blood, which leads to the deposition of monosodium urate crystals in tissue. Uric acid is the end metabolism product of purine, purine being the nitrogen-containing compound that occurs in nucleic acid. It is excreted out mainly by the kidneys, where it passes out in urine. Whenever the normal balance is disturbed by decreased excretion by the kidney or increased production, the blood level of uric acid increases and builds up in the fluid around the joints (synovial fluid), uric acid crystals form. These crystals cause the joint to swell up and become inflamed. There are two conditions of Gout, Acute gout is a painful condition that typically affects one joint. Chronic gout is repeated episodes of pain and inflammation, which may involve more than one joint.

Gout is the most prevalent form of inflammatory arthropathy. It is a true crystal deposition disease caused by formation of monosodium urate crystals in joints and other tissues. It is a common inflammatory arthritis that has increased in prevalence in recent decades. A number of epidemiological studies from a diverse range of countries suggest that gout has increased in prevalence and incidence in recent years and that the clinical pattern of gout is becoming more complex. In particular, the greatest increase has been observed in primary gout in older men. The incidence of gout varies in population with an overall prevalence of less than 1 to 15.3%. The Bhigwan COPCORD survey demonstrated low prevalence of Gout (0.12%) in rural India. In another Indian study gout prevalence was 2%. Gout once called the “disease of kings,” is also seen in women, especially after menopause. Gout affects more than 1% of adults in the USA, and it is the most common form of inflammatory arthritis among men.
Accumulating data support an increase in the prevalence of gout that is potentially attributable to recent shifts in diet and lifestyle, improved medical care, and increased longevity. Gout prevalence increases in direct association with age; the increased longevity of populations in industrialized nations may contribute to a higher prevalence of gout through the disorder's association with aging-related diseases such as metabolic syndrome and hypertension, and treatments for these diseases such as thiazide diuretics for hypertension. Robust epidemiological studies have established risk factors for gout including genetic factors, excess alcohol consumption, purine-rich diet, the metabolic syndrome (obesity, hypertension, hyperlipidemia and insulin resistance), use of diuretics and chronic renal failure. Trends in alcohol use, diet, obesity and the metabolic syndrome in the general population might explain changes in the prevalence and incidence of gout in the community.

The condition may also develop in people with:
• Diabetes
• Kidney disease
• Obesity
• Sickle cell anemia and other anemias
• Leukemia and other blood cancers
The condition may occur after taking medicines that interfere with the removal of uric acid from the body.


Symptoms of acute gout:
• Symptoms usually involve only one or a few joints. The big toe, knee, or ankle joints are most often affected.

• The pain starts suddenly, often during the night

• The joint appears warm, red and are usually very tender. In some people, the acute pain is so intense that even a bed sheet on the toe causes severe pain.

• There may be a fever.

• The attack may go away in a few days, but may return from time to time. Additional attacks often last longer.
After a first gouty attack, people will have no symptoms. Half of patients have another attack.
Some people may develop chronic gout. Those with chronic arthritis develop joint damage and loss of motion in the joints. They will have joint pain and other symptoms most of the time.

Uric acid crystals can form outside joints. Collections of these crystals, known as tophi, can be found in the earlobe, elbow, and Achilles tendon (back of the ankle), or in other tissues. Typically, these tophi are not painful but can be a valuable clue for the diagnosis as the crystals that form them can be removed with a small needle for microscopic examination. Microscopic evaluation of a tophus reveals a nest-like accumulation of uric acid crystals embedded with white blood cells of inflammation.

Medicines should be taken as soon as possible if you have a sudden gout attack. Consult your physician as soon as possible. Along with specific prescribed medications, it is typically recommended that people with gout reduce their intake of purine-rich foods.


• Avoid alcohol

• Reduce purine-rich foods. According to the American Medical Association, purine-containing foods include:

  • Beer, other alcoholic beverages.
  • Anchovies, sardines in oil, fish roes, herring.
  • Yeast.
  • Organ meat (liver, kidneys, sweetbreads). Even lamb, pork, beef, shrimp, scallops, mussles, lobster and canned fish are also harmful.
  • Legumes (dried beans, peas).
  • Meat extracts, consommé, gravies.
  • Mushrooms, spinach, asparagus, cauliflower.

• Avoid fatty foods such as salad dressings, ice cream, and fried foods.

• According to the American Medical Association, a balanced diet for people with gout include foods:

  • High in complex carbohydrates (whole grains, fruits, vegetables)
  • Low in protein (15% of calories and sources should be soy, lean meats, poultry)
  • No more than 30% of calories from fat (10% animal fat)

• Increase the intake of low fat dairy products which include skimmed milk, yogurt and such items which protect you against gout attacks. Research is suggesting that certain foods may also prevent gout. In a study published in the New England Journal of Medicine, scientists found that a high intake of low-fat dairy products reduces the risk of gout in men by half. The reason for this protective effect is not yet known. Another study examining the effects of vitamin C on uric acid suggests that it may be beneficial in the prevention and management of gout and other diseases that are associated with uric acid production.

• Dark berries help in processing uric acid and hence lowering its levels inside the body. Cherries can lower plasma uric acid levels. They contain flavonoid compounds that may lower uric acid and reduce inflammation. Flavonoids called anthocyanins, often found in purple and blue colored berries, help to shut down the enzymes that cause tissue inflammation in the first place. Anthocyanins can therefore prevent and treat many kinds of pain. A study done at the University of California at Davis by Jacob et. al entitled "Consumption of Cherries Lowers Plasma Urate in Healthy Women" proved just that and also showed that there was a decrease in plasma urate after cherry consumption. Bilberry, hawthorn, and blueberries are also high in anthocyanosides

• Fish like salmon and flax seeds are also known to lower the levels of uric acid inside the body. Olive oil is also known to reduce inflammation and enhance the healing process of gout.

• Add Tofu to your daily diet routine instead of meat. A research done by Yamakita J, 1998, published in advances in experimental medicine and biology journal, suggest that tofu is a preferable source of protein, especially in gout patients with uric acid clearance > 6.0 mL/min.

Exercise regularly and maintain a healthy body weight. Lose weight if you are overweight, but avoid low-carbohydrate diets that are designed for quick weight loss. When carbohydrate intake is insufficient, your body can’t completely burn its own fat. As a consequence, substances called ketones form and are released into the bloodstream, resulting in a condition called ketosis. After a short time, ketosis can increase the level of uric acid in your blood. If you are losing weight, lose it slowly. Quick weight loss may cause uric acid kidney stones to form.


Image courtesy:,,,,,,,,

Saturday, 20 August 2011

Gymnema sylvestre (Gurmar)


Here I am again with an interesting topic....
I know u r still wondering from where I got this idea of Gurmar???? What is gurmar???? We never heard of this word????What it do actually????

So the story is that I had started a discussion at LINKEDIN with INDIAN DIETETICS ASSOCIATION group on green tea.... over there a very fine lady Ms. Indubala Shekhawat ask me the use of gurmar, natural sugar substitute in India.... but after that a lots of people started asking me about this gurmar....this makes me to write an article... so here I am to enlighten and provide scientific facts on Gurmar.....


Gymnema sylvestre is a woody climbing plant that grows in the tropical forests of central and southern India. The leaves lamina is ovate, elliptic or ovate-lanceolate, with both surfaces pubescent. The flowers are small bell-shaped yellow color. The leaves are used in herbal medicine preparations. G. sylvestre is known as "periploca of the woods" in English and mesbasringi (meaning "ram's horn") in Sanskrit. The leaves, when chewed, interfere with the ability to taste sweetness, which explains the Hindi name gurmar-"destroyer of sugar." The herb is often promoted as an appetite suppressant and weight-loss agent. It is also used in the treatment of asthma, eye complaints, inflammations, family planning and snakebite. In addition, it possesses antimicrobial, antihypercholesterolemic, hepatoprotective and sweet suppressing activities.

G. sylvestre leaves contain triterpene saponins belonging to oleanane and dammarene classes. Oleanane saponins are gymnemic acids and gymnemasaponins, while dammarene saponins are gymnemasides. Besides this, plant constituents flavones, anthraquinones, hentri-acontane, pentatriacontane, α and β-chlorophylls, phytin, resins, d-quercitol, tartaric acid, formic acid, butyric acid, lupeol, β-amyrin related glycosides and stigmasterol. The plant extract also tests positive for alkaloids. Leaves of this species yield acidic glycosides and anthroquinones and their derivatives.

The scientific researches proved that Gurmar help in controlling the following :-


Recent researches showed that formation of Gymnemic acid help in controlling sugar levels in the body. The atomic arrangement of gymnemic acid molecules is similar to that of glucose molecules. Gymnemic acid molecules fill the receptor location in the absorptive external layers of the intestine thereby preventing the sugar molecules absorption by the intestine, which results in low blood sugar level.

An animal experiment conducted by Ahmad etal in 2010 states that the gymnemic acid of leaf and callus extracts of Gymnema sylvestre had significantly increases the regeneration of β-cells in treated rats, when compared with the standard diabetic rats. It could have potential as a pharmaceutical drug for insulin-dependent diabetes mellitus (IDDM).

Another study done by Al-Romaiyan published in Phytotherpy Research in 2010 demonstrated that an oral administration of novel high molecular weight GS extract, Om Santal Adivasi, (OSA(R)) (1 g/day, 60 days) result in significant increases in circulating insulin and C-peptide, which further help in significant reductions in fasting and post-prandial blood glucose. In vitro measurements using isolated human islets of Langerhans demonstrated direct stimulatory effects of OSA(R) on insulin secretion from human ß-cells, showed that it enhances insulin secretion. These in vivo and in vitro observations suggest that OSA(R) may provide a potential alternative therapy for the hyperglycemia associated with T2DM.


Leaves of Gymnema sylvestre has another property of reducing serum cholesterol and triglycerides. In 2001 an animal study was published in biological pharmaceutical bulletin journal concluded that the Gymnema sylvestre R. Br leaves (GE) decreased the apparent fat digestibility. In addition, the excretion of neutral sterols and acid steroids into feces was increased by GE in both diet groups. Furthermore, GE decreased the total cholesterol and triglyceride levels in serum. On the other hand, blood lecithin-cholesterol acyltransferase (LCAT) activity was increased by GE. Moreover, it was suggested that GE influenced cecal fermentation and that propionic acid and acetic acid contents in cecum were significantly increased by GE. Consequently, it was suggested that GE improved serum cholesterol and triglyceride levels through influence over a wide range of lipid metabolism in rats.


A Gymnemic acid formulation also prevents obesity, according to recent researches. Gymnemic acids delay the glucose absorption in the blood. The atomic arrangement of gymnemic acid molecules is similar to that of glucose molecules. These molecules fill the receptor locations on the taste buds thereby preventing its activation by sugar molecules present in the food, thereby curbing the sugar craving.

Obesity is the main consequence from the accumulation of the carbohydrates and fats. Gymnemic acids curb the binding of carbohydrates to the receptors in the intestine and hence, the “empty calories” are taken care of so that the body does not go into obese stage.

G. sylvestre leaves have been also found to cause hypoglycemia in laboratory animals......


  • Most human studies have been conducted in diabetic patients and have used 400-600mg of gymnema extract per day in conjunction with conventional oral anti-diabetic medications to lower blood glucose and reduce insulin requirements. In non-diabetics, smaller doses may be effective in helping to control blood sugar and insulin fluctuations – and the associated swings in appetite and food cravings. 
  • Because it acts gradually, gymnema extract should be consumed regularly with meals for several days/weeks.
  • Dietary supplements containing gymnema are not associated with significant adverse side effects. Mild gastrointestinal upset may occur if gymnema is taken on an empty stomach – so consumption with meals is recommended.
  • Studies have also concluded that i can lead to hypoglycemia so the dietitian or physicians need to monitor the level of glucose in blood as well as if cause hypoglycemia then need to reduce the dose...

I hope u like this idea of my article and realy looking forward towards your suggestions... and ideas to add on and make it more this is an upcoming and evolving research in our nutritional world....

Content Courtesy:

Images Courtesy:,,,,

Wednesday, 3 August 2011


Hello everybody… 
Its quite amazing that we set our minds and get influenced by other minds…. without looking at their facts and realities… 
Sunday I was having a lunch with few relatives… they suddenly start discussing about nuts… which was quite confusing for me to talk… they were discussing that almonds are better than cashew nuts and walnuts are better than all of the nuts…this strikes my mind that how can it be possible, which made me realize that actually I have to explore this area to solve the mystery of nuts….
So here I am with few amazing and astonish facts…that will make your mind crazy and make you understand the real truth of nuts….

There are delicious to taste….They are placed in the meat group of the Food Guide Pyramid because of their protein content. Ounce for ounce, they are one of the best plant sources of protein and contain no cholesterol. They can be eaten as a snack or as part of a meal. They make tasty additions to fruit or vegetable salads, casseroles, baked breads or muffins, oatmeal, pilaffs and meat dishes. There are different types of nuts which we consume in our daily lives. Few of them are almonds, walnuts, cashew, peanuts, brazil nuts, hazelnuts, pistachio, pecan….etc…

They all have almost similar nutritional facts and nutritional contents…

1. These nuts are rich source of energy and nutrients.

2. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol".

3. The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

4. These nuts are packed with many important B-complex group of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. These vitamins are essential for optimum health and wellbeing.

5. They also very are rich source of minerals like manganese, copper, potassium, calcium, iron,magnesium, zinc and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micro-nutrient which functions as co-factor for anti-oxidant enzymes such as glutathione peroxidases.

6. They boast a high amount of dietary fiber, which has a good effect on weight management

7. They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation and neurological diseases.

8. Brazil nuts contain exceptionally high levels of selenium. Selenium is an important cofactor for anti-oxidant enzyme glutathione peroxidase. Just 1-2 brazil nut a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis and cancers.


To make it more precise, I thought let’s look out the effects of nuts on non communicable disease and other researches done by the scientist and researchers…..


Most of the people believe that cashew have cholesterol…. Almonds will increase your cholesterol… or a person having a bad cholesterol profile, cannot have nuts…..
What you think??????
Lets look at some researches…..

Phung OJ etal reported in 2009 that Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials. The research was published in journal American dietetic association. Five randomized, controlled trials (totaling 142 participants) met all inclusion criteria. Upon meta-analysis, almond consumption ranging from 25 to 168 g/day significantly lowered total cholesterol [weighted mean difference -6.95 mg/dL (95% confidence interval [CI] -13.12 to -0.772) (-0.18 mmol/L [95% CI -0.34 to -0.02])] and showed a strong trend toward reducing LDL cholesterol. No significant effect on HDL cholesterol, triglycerides, or LDL:HDL ratio was found. Review of funnel plots and the Egger's weighted regression statistic P values suggested a low likelihood of publication bias in all analyses (P>0.25 for all). Almond consumption may decrease total cholesterol and does not significantly affect LDL or HDL cholesterol, triglycerides, or the LDL:HDL ratio. The current body of randomized trials does not support the ingestion of almonds solely for their lipid modifying effects.

In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Another research published in Journal of the American college of nutrition by Spiller GA etal conducted on Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins. The effect of almonds as part of a low saturated fat, low cholesterol, high-fiber diet was studied in 26 adults (13 men, 13 women). During the almond diet period, raw almonds (100 mg/day) supplied 34 g/day of monounsaturated fatty acid (MUFA), 12 g/day of polyunsaturated fatty acid, and 6 g/day of saturated fatty acid. Almond oil was the only oil allowed for food preparation. There was a rapid and sustained reduction in low-density lipoprotein cholesterol without changes in high-density lipoprotein cholesterol. This was reflected in a total plasma cholesterol decrease from (means +/- SEM) 235 +/- 5.0 at baseline to 215 +/- 5.0 at 3 weeks, and to 214 +/- 5.0 mg/dl at 9 weeks (p less than 0.001). When the consumption of nuts high in MUFA increases the fat content of the diet, reduction rather than elevation of plasma cholesterol has to be expected, possibly due to the MUFA content of these nuts.

Maranhão PA etal 2011 conducted a research on brazil nuts and its effects on lipid profile, oxidative stress and microvascular function in obese adolescents: a randomized controlled trial published in nutrition and metabolism. Obese female adolescents (n = 17), 15.4 ± 2.0 years and BMI of 35.6 ± 3.3 kg/m2, were randomized 1:1 in two groups with the diet supplemented either with Brazil nuts, 15-25 g/day or placebo (lactose), one capsule/day and followed for 16 weeks. The result showed that Brazil nuts intake reduced TC (p = 0.003), triglycerides (p = 0.05) and LDL-ox (p = 0.02) and increased RBCV (p = 0.03). so Brazil nuts improved the lipid profile and microvascular function in obese adolescents, possibly due to its high level of unsaturated fatty acids and bioactive substances.

Alturfan AA etal 2009, a research published in folic biologica reported that Consumption of pistachio nuts beneficially affected blood lipids and total antioxidant activity in rats fed a high-cholesterol diet. In the present study, they aimed to analyse the effects of pistachio consumption on blood lipids, antioxidant activity, oxidative stress and sialic acid levels in high-fat-fed rats for 8 weeks. Pistachio consumption significantly decreased triglycerides and thiobarbituric acid-reactive substance levels and significantly increased total antioxidant activity in the hyperlipidaemic group. In conclusion, pistachio supplementation may improve blood lipids and ameliorate oxidative stress in experimental hyperlipidaemia, which may have beneficial applications in the prevention of cardiovascular diseases.

A research conducted by Olmedilla-Alonso B etal in 2008 on Consumption of restructured meat products with added walnuts has a cholesterol-lowering effect in subjects at high cardiovascular risk: a randomised, crossover, placebo-controlled study. A crossover single-dose bioavailability study (n = 3) using gamma-tocopherol as exposure marker and a crossover unblinded dietary intervention study (5 weeks) in subjects at risk (n = 25). Dietary intervention consisted of regular consumption of the meat product, with or without walnuts, five times per week for five weeks with a 1-month washout in between. The result showed that the restructured meat products with added walnuts supplied in this study can be considered functional foods for subjects at high risk for CVD, as their regular consumption provokes a reduction in total cholesterol of 4.5% with respect to baseline values (mixed diet) and 3% with respect to the restructured meat without walnuts.

Mercanligil SM etal conducted a research in 2007 to find out the Effects of hazelnut-enriched diet on plasma cholesterol and lipoprotein profiles in hypercholesterolemic adult men published in European journal of clinical nutrition. Fifteen hypercholesterolemic men aged 48+/-8 years were recruited voluntarily. A well-controlled, 2-period (P1 and P2) study design with a total of 8-week was implemented. Compared with baseline, the hazelnut-enriched diet decreased (P<0.05) the concentrations of VLDL cholesterol, triacylglycerol, apolipoprotein B by 29.5, 31.8, and 9.2%, respectively, while increasing HDL cholesterol concentrations by 12.6%. Total/HDL cholesterol and LDL/HDL cholesterol ratios favorably decreased (P<0.05). So this study demonstrated that a high-fat and high-MUFA-rich hazelnut diet was superior to a low-fat control diet because of favorable changes in plasma lipid profiles of hypercholesterolemic adult men and, thereby positively affecting the CHD risk profile.

Another research was published in British journal of nutrition conducted by Mukuddem-Petersen J etal 2007 on Effects of a high walnut and high cashew nut diet on selected markers of the metabolic syndrome: a controlled feeding trial. In a randomized, parallel, controlled study design, sixty-four subjects having the metabolic syndrome (twenty-nine men, thirty-five women) with a mean age of 45 (sd 10) years and who met the selection criteria were all fed a 3-week run-in control diet. Subjects were required to have lunch at the metabolic ward of the Nutrition Department of the North-West University (Potchefstroom Campus). Both the walnut and the unsalted cashew nut intervention diets had no significant effect on the HDL-cholesterol, TAG, total cholesterol, LDL-cholesterol, serum fructosamine, serum high-sensitivity C-reactive protein, blood pressure and serum uric acid concentrations when compared to the control diet. Subjects displayed no improvement in the markers of the metabolic syndrome after following a walnut diet or a cashew nut diet compared to a control diet while maintaining body weight.


According to health experts, eating plenty of nuts cuts the risks of heart disease. Most people are of the opinion that nuts such as cashews, almonds and peanuts add more pounds. Experts rubbish these claims because the fat in nuts is actually unsaturated fats. Cashew nuts are full of monounsaturated fats. Frank Hu, MD. PhD. lead researcher of the Harvard School of Public Health says that mono and polyunsaturated fats lower bad cholesterol, or LDLs (low density lipoproteins).

ScienceDaily (May 9, 2001) — University Park, Pa. --- In the most comprehensive review yet of the available epidemiological and clinical evidence, Penn State researchers have concluded that eating tree nuts or peanuts can have a strong protective effect against coronary heart disease. Dr. Penny Kris-Etherton, distinguished professor of nutrition and lead author of the review, says, "To date, five large epidemiologic studies and 11 clinical studies have demonstrated that frequent consumption of nuts decreases the risk of coronary heart disease.

"The study was published in the current issue of the journal, Nutrition Reviews. Kris-Etherton's co-authors are Guixiang Zhao, a doctoral candidate and a Kligman Scholar in Nutrition; Amy E. Binkoski, doctoral candidate in Penn State's Life Sciences Consortium; Stacie M. Coval, master's degree candidate; and Dr. Terry Etherton, distinguished professor and head of the dairy and animal sciences department.
The researcher's review of the existing published epidemiologic studies shows that consuming 1 ounce of nuts more than 5 times/week can result in a 25 to 39 percent reduction in coronary heart disease risk among people whose characteristics match those of the general adult U.S.population.
Among the nuts consumed by the people who took part in the epidemiologic studies were almonds, brazil nuts, cashews, hazelnuts, macademia nuts, pecans, pistachios, and walnuts, as well as peanuts. However, the effects of specific nuts on coronary heart disease risk were not evaluated in these studies due to difficulties in classifying consumption patterns of specific nuts and because of the small number of cases in each category.

A new research in JUNE 2010 suggests that consuming an almond-enriched diet may help reduce the risk of type 2 diabetes and heart disease published in Journal of the American College of Nutrition. The study, one of the first of its kind to quantify prevention data, illustrates that consuming almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with prediabetes. After 16 weeks of consuming either an almond-enriched or regular diet, both in accordance with American Diabetes Association (ADA) recommendations, the group that consumed an almond-enriched diet showed significantly improved LDL-cholesterol levels and measures of insulin sensitivity, risk factors for heart disease and type 2 diabetes. "We have made great strides in chronic disease research from evidence of effective treatment to evidence of effective prevention" says Dr. Michelle Wien, Assistant Research Professor in Nutrition at Loma Linda University's School of Public Health and Principal Investigator for this study, which was conducted at the University of Medicine and Dentistry of New Jersey. Wien adds, "It is promising for those with risk factors for chronic diseases, such as type 2 diabetes and cardiovascular disease, that dietary changes may help to improve factors that play a potential role in the disease development. It would be beneficial to conduct tightly controlled metabolic feeding studies and postprandial studies that feature controlled amounts of carbohydrate to confirm the findings of this study, which was performed in a free-living population."

FRESNO, Ca. – April 8, 2008 a new data unveiled at the Experimental Biology Conference in San Diego, snacking on pistachios has proved once again to have a positive impact on improving cardiovascular health by significantly reducing inflammation in the body, a prominent cardiovascular disease (CVD) risk factor. “Pistachios contain many important nutrients that contribute to their positive effect on health. Every new study adds another piece to the puzzle of how eating pistachios may benefit heart health,” said Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA).

The Penn State study was a randomized, crossover, controlled study of 28 healthy men and women (ages 30-70) with slightly-elevated cholesterol levels (similar to cholesterol levels of the general population). It tested three cholesterol-lowering diets, one without pistachio consumption and two with varied levels of pistachios in relation to total caloric intake (on average, 1.5 ounces and 3.0 ounces). Study results demonstrate the beneficial effects of a diet rich in pistachios on multiple CVD risk factors. As indicated in a previous release of this study, cholesterol levels, a prominent risk factor for CVD, improved with pistachio consumption. Compared to baseline, both the 1.5 and 3.0 ounce pistachio diets resulted in reduction of total cholesterol (TC) and low density lipoprotein cholesterol (LDL-C). In addition to the beneficial effects of pistachios on cholesterol, including pistachios as part of a heart-healthy diet also significantly reduced inflammation at the cellular level.

In 2010 Stephens AM etal conducted a research on Peanuts, peanut oil, and fat free peanut flour reduced cardiovascular disease risk factors and the development of atherosclerosis in Syrian golden hamsters. Peanuts, peanut oil, and FFPF diet groups had significantly (P < 0.05) lower TPC, non-HDL-C than the control group beginning at about 12 wk and continuing through the 24-wk study. HDL-C was not significantly different among the diet groups. Peanut and peanut component diets retarded an increase in TC and CE. Because CE is an indicator of the development of atherosclerosis this study demonstrated that peanuts, peanut oil, and FFPF retarded the development of atherosclerosis in animals consuming an atherosclerosis inducing diet.

Nuts are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation and neurological diseases.

Washington, DC (April, 1999) New research presented at Experimental Biology '99 suggests that consuming almonds and other nuts can help people to effectively lose and maintain body weight, as well as to reduce their risk of developing colon cancer and coronary heart disease. This was the second consecutive year that the conference included a session focusing exclusively on the health benefits of nuts.

Research conducted at the University of California at Davis showed that a high-fat diet rich in whole almonds reduced the colon cancer risk in rats chemically treated to induce this cancer. When compared to rats fed a high-fat, wheat bran-rich diet thought to protect against colon cancer, the whole-almond group showed a 33 percent reduction in colon cancer precursor cells. …"In fact, not only did whole almonds inhibit colon cancer precursor cells from developing, but we were gratified to see that they were significantly more effective than wheat bran, widely believed to protect against this type of cancer," said Paul Davis, PhD, lead researcher on the study.

The June 2001 Issue of Nutrition Science News reported an animal study which suggested that almonds help protect against colon cancer. The study was completed at the University of California at Davis. The groups fed any form of almond had less indication of colon cancer than the control group, but those fed whole almonds did better than those fed almond oil or almond meal. Other research findings that link high-fat diets to increased cancer risk may be the result of diets low in cancer-fighting fruits and vegetables. Despite their fat content, nuts may be helpful in fighting colon cancer.

Researchers from the University of Minnesota have found that a diet rich in magnesium may help reduce the risk of developing colon cancer. As part of the Iowa Women's Health Study, researchers followed almost 42,000 women aged 55-69 for 17 years. The research was published in American Journal of Epidemiology, February 2006 describes how magnesium-rich cashews cut the risk colon cancer. After taking age, calories, other nutrients and traditional risk factors for colon cancer into account, the women with the highest intake of magnesium (more than 351 milligrams a day) had a 23% lower risk of colon cancer compared to those with the lowest intake (less than 245 milligrams a day). Magnesium intake, however had little effect on rectal cancer. In the study, more than 90% of the women's magnesium intakes came from food, not supplements. The current recommended intake of magnesium is 400 milligrams a day. Good sources include artichokes, avocados, bran cereal, cashews, dark chocolate, lentils, spinach and wheat germ.

An article published in journal nutrition in 2011 by Nagel JM etal reported that Dietary walnuts inhibit colorectal cancer growth in mice by suppressing angiogenesis. HT-29 human colon cancer cells were injected in 6-wk-old female nude mice. After a 1-wk acclimation period, mice (n = 48) were randomized to diets containing ∼19% of total energy from walnuts, flaxseed oil, or corn oil (control) and were subsequently studied for 25 d. Tumor growth rate was significantly slower in walnut-fed and flaxseed-fed mice compared with corn oil-fed animals (P < 0.05) by 27% and 43%, respectively. Accordingly, final tumor weight was reduced by 33% and 44%, respectively (P < 0.05 versus control); the differences between walnut and flaxseed diets did not reach significance. Dietary walnuts significantly decreased angiogenesis (CD34 staining; P = 0.017 versus control). They conclude that walnuts in the diet inhibit colorectal cancer growth by suppressing angiogenesis.

Women in a Harvard School of Public Health study who reported eating 5 or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts. Women in the study who ate five tablespoons of peanut butter each week reduced their risk for Type 2 diabetes almost 20 percent. Published in Journal of the American Medical Association, Nov. 27, 2002.
A new research in JUNE 2010 suggests that consuming an almond-enriched diet may help reduce the risk of type 2 diabetes and heart disease published in Journal of the American College of Nutrition. The study, one of the first of its kind to quantify prevention data, illustrates that consuming almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with prediabetes. After 16 weeks of consuming either an almond-enriched or regular diet, both in accordance with American Diabetes Association (ADA) recommendations, the group that consumed an almond-enriched diet showed significantly improved LDL-cholesterol levels and measures of insulin sensitivity, risk factors for heart disease and type 2 diabetes.

The University of Toronto has studied the effects of pistachios on diabetes. “Glycemic Response of Pistachios – A Dose Response Study and Effect of Pistachios Consumed with Different Common Carbohydrate Foods on Postprandial Glycemia,” led by University of Toronto’s Dr. Cyril Kendall and Dr. David Jenkins, found that pistachios, when eaten with some common high-carbohydrate foods, may actually slow the absorption of carbohydrates into the body, resulting in a lower than expected blood sugar level. Certain carbohydrates elevate blood sugar levels more quickly than foods that contain higher levels of protein, fiber and monounsaturated fat, like pistachios. In general, foods that do not quickly raise blood sugar are often considered healthier than their more processed counterparts. The study is the first of its kind to examine the effects of pistachios alone and in combination with carbohydrates on blood sugar levels. The study hopefully will lead to new treatment methods and management of diabetes.

As long as you control total calories, eating a handful of nuts daily may help prevent weight gain and possibly promote weight loss. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they're "dieting." Just limit your portion to a healthy handful.

Researchers from Harvard University presented encouraging findings for people concerned about losing weight and keeping it off. They reported that a low-calorie diet containing ample fat from almonds, other nuts, and olive oil was as effective for weight loss as a low-calorie, low-fat diet and was more effective for weight loss maintenance. "We found that initially people were reluctant to join the nut and olive oil diet group because they feared they might gain weight," said Kathy McManus, MS, RD, lead study researcher. "But in the end, not only was this eating pattern as effective for weight loss as the low-fat diet, but there were additional benefits, both in terms of health and enjoyment." People in both diet groups lost an average of 10 pounds over a 12-month period. The nuts and olive oil group was successful in keeping weight off six months later and even showed a significant drop in blood pressure. In contrast, those on the low-fat diet began to regain lost pounds and showed no change in blood pressure. …

Li Z etal in 2010 has conducted a research on whether Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. Participants were randomly assigned to consume 1 of 2 isocaloric weight reduction diets for 12 weeks, with each providing 500 cal per day less than resting metabolic rate. Each diet included an afternoon snack of either 53 g (240 cal) of salted pistachios (n  =  31) or 56 g of salted pretzels (220 cal; n  =  28). The study concluded that Pistachios can be consumed as a portion-controlled snack for individuals restricting calories to lose weight without concern that pistachios will cause weight gain. By comparison to refined carbohydrate snacks such as pretzels, pistachios may have beneficial effects on triglycerides as well.

A research published in journal of nutrition, conducted by Mattes RD etal, in 2008 on Impact of peanuts and tree nuts on body weight and healthy weight loss in adults concluded that the few trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. This consistent literature suggests nuts may be included in the diet, in moderation, to enhance palatability and nutrient quality without posing a threat for weight gain.


1. After researching a lot, I conclude that nuts are good for our health.

2. They should be a part of daily life.

3. They contain fats but actually help in reducing our bad cholesterol.

4. They contain no cholesterol.

5. You need to cut down your saturated fat to reduce your cholesterol but not nuts.

6. All nuts will help you in improving your cholesterol profile and prevent you from cardiovascular diseases, cancer and diabetes.

7. Nuts will help you in weight management too...

8. They should be consumed by every body but in moderate amount.

9. I recommend 5 nuts everyday or 5 days in a week but for walnuts i will recommend not more than 2.

10. It doesn’t matter you consume which type of nuts because all of them are providing you the similar health benefits.

11. Always consume raw nuts... as the process of roasted and salty nuts leads to nutritional they are similar to junk food.

12.The best way to get all the nutrients is to soaked them overnight...

13. I believe lets make a cyclic menu for your nuts – for instance 1 day have 5 almond, next day have brazil nuts then next day cashew nuts and so on…. Because if Brazil nuts are providing you selenium then on the other hand cashew is providing you good amount of magnesium.


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