Tree Nuts—Major Study Proves Tree Nuts to be True Disease Fighters

A study of current research (study of studies) indicates that consumers who eat at least 20 grams of nuts a day have a lower risk of heart disease (30% lower), cancer (15% lower), diabetes (40% lower) and other diseases.  Overall, premature death is lowered by 22%.

The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine.

The team analyzed 29 published studies that involved 819,000 participants, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and more than 85,000 deaths.

Study co-author Dagfinn Aune from the School of Public Health at Imperial said: “In nutritional studies, so far much of the research has been on the big killers such as heart disease, stroke and cancer, but we’re now starting to see data for other diseases.  We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes.  It is quite a substantial effect for such a small amount of food.”

Which Nuts and Why?

What makes nuts so potentially beneficial, said Aune, is their nutritional value and profile: “Nuts and peanuts are high in fibre, magnesium, and polyunsaturated fats-nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels.”

“Some nuts, particularly walnuts and pecan nuts are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk.  Even though nuts are high in fat, they are also high in fibre and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.”

20 grams of nuts is approximately a handful, or two tablespoons of nut butter if its pure nut butter (no salt or added oil).  It is easy to incorporate all the health benefits in your diet. For example, grab a handful of walnuts or spoon out a couple of tablespoons of pure walnut butter, pecan butter and/or hazelnut butter in your cereal or oatmeal.  Check out all the recipes with pure nut butter here. In other words, there are a variety of delicious ways to serve up this wonder food to kids and adults alike.  

And if you want to get some of those tree nuts in their best form, check out all of our nut butters at

Topics: Food, health study, nut butter, Health Advice

Len DeFranco

Written by Len DeFranco

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