high nutrition ranking
On the NuVal™ Nutritional Scoring System
(a consumer nutri-tion guide to be used by many grocery store chains) walnutsreceived 82 points on a 100 point scale, an excellent scoreamong oods and nuts (see graph below). Scores are obtainedusing the Overall Nutritional Quality Index (ONQI) — an algo-rithm designed to generate a single, summative score or the“overall nutritional quality” o a ood based on the micronutri-ent and macronutrient composition o the item. Thirty dierentnutrient actors are considered into the equation includingvitamins, minerals, protein, carbohydrates, at and antioxidants.Items are then stratied into a rank order o relative nutritious-ness both universally (i.e., across all ood categories) and withinspecic ood categories (e.g., breads, cereals, rozen desserts).
nutritious food for peoplewith diabetes
A study published in 2004 reported a positive eect o amoderate-at diet, inclusive o walnuts, on blood lipid prolesin patients with type 2 diabetes. This parallel randomizedcontrolled trial included 58 men and women, ages 35–75, di-agnosed with type 2 diabetes at least one year prior. The studycompared three dietary advice groups each with 30 percentenergy as at: 1) low at, 2) modied low at, and 3) modiedlow at, inclusive o 30g walnuts (equivalent to around 8–10nuts) per day. The walnut group achieved a 10% reduction inLDL cholesterol and a greater increase in HDL (good) choles-terol levels than the other two treatment groups. The research-ers concluded that adding walnuts to the diet improved theblood lipid levels o the patients with type 2 diabetes.
In addition, Harvard researchers examined the associationbetween nut consumption and risk o type 2 diabetes in a largeprospective cohort study o 83,818 women rom the Nurses’Health Study aged 34–59; with no history o diabetes, cardio-vascular disease or cancer. Subjects completed a validateddietary questionnaire at baseline in 1980 and were ollowed upor 16 years. They ound that women who ate one-ounce por-tions o nuts, such as walnuts, or peanut butter ve times ormore each week had a signicant lower risk o developing type 2diabetes compared to the women who rarely or never atenuts. Based on these ndings, the researchers concluded thathigher nut and peanut butter consumption may have helpedlower the risk o type 2 diabetes in these women. However, toavoid increasing caloric intake, regular nut consumption canbe recommended as a replacement or rened carbohydrateproducts or red or processed meats.
tasty tool for weightmanagement
It turns out the good at (2.6 grams ALA/omega-3s per ounce),ber (2 grams per ounce) and protein (4 grams per ounce) inwalnuts aid in satiety, an important actor in successul weightmanagement. A 2001 Loma Linda University study ound thatregular walnut consumption does not lead to weight gain instudy participants. This small randomized crossover eedingtrial included 10 men with hypercholesterolemia. Participantswere given one o three diets to ollow over a six week period:1) control, 2) Mediterranean-type cholesterol-lowering diet,and 3) a diet o similar composition in which walnuts replaced35 percent o energy rom unsaturated at. Ater six months
“Supportive but not conclusive research shows that eating 1.5 ounces o walnuts per day, as part o a low saturated at and low cholesterol diet, and not resulting in increased caloricintake may reduce the risk o coronary heart disease.”
The Scientic Evidence or a Benecial Health Relationship Between Walnuts and Coronary Heart Disease.
. 2002 May;132(5):1062S-1101S.
Acute Eects o High-Fat Meals Enriched with Walnuts or Olive Oil on Postprandial Endothelial Function.
J Am Coll Cardiol
. 2006 Oct 17;48(8):1666-71.
Dietary Alpha-Linolenic Acid Reduces Infammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women.
. 2004 Nov;134(11):2991-7.
An increase in dietary n-3 atty acids decreases a marker o bone resorption in humans.
. 2007 Jan;6:2.
Including Walnuts in a Low-Fat/Modied-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes.
. 2004 Dec;27(12):2777-83.
Nut and Peanut Butter Consumption and Risk o Type 2 Diabetes.
. 2002 Nov 27;288(20):2554-60.
NuVal Nutritional Scoring System
N u V a l R a n k i n g
P u m p k i n S e e d s ( f r e s h c o o k e d )
F l a x s e e d O i l W a l n u t s ( r a w ) A l m o n d s ( r a w , d r i e d , u n b l a n c h e d ) A l m o n d s ( d r y - r o a s t e d , u n s a l t e d ) P e c a n s , r a w ( d r i e d ) P i s t a c h i o N u t s ( r a w , d r i e d ) A l m o n d s ( b l a n c h e d ) F i l b e r t s ( b l a n c h e d ) F i l b e r t s ( r o a s t e d , u n s a l t e d ) S u n f l o w e r S e e d s F l a x s e e d P e a n u t s , r a w ( d r i e d ) R a i s i n s - u n c o o k e d H o n e y R o a s t e d P e a n u t s C a n o l a O i l C a s h e w s C a n o l a O i l b a s e d t u b m a r g a r i n e M a c a d a m i a N u t s , r a w ( d r i e d ) U n s w e e t e n e d D r i e d C o c o n u t P r e t z e l s C h o c o l a t e P i e c e s , C h i p s , M o r s e l s