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Centre of Research & Education in Nutrition & Digestibility of Bread & the Gut Microbiome

The bread that you eat every day has a powerful, influence on both your phyical and mental health. We teach a groundbreaking, evidence-based approach to bread to nourish your gut microbiome and support health. Our courses are open to wide range of people, including bakers and healthcare professionals to learn how to bake and eat beautiful bread as lifestyle medicine. "Vanessa’s work on sourdough and the gut microbiome is changing the way we think of food, health and baking.” - Tim Spector
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124 - ‘Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits’. Food Function. 3, 134

Reference Number: 124

Year: 2011

Authors: Joe A. Vinson and Yuxing Cai

Link: Link to original paper

Inclusions: Nuts

Summary

Summary

Free and total (after basic hydrolysis) polyphenols in nine types of raw and roasted nuts and two types of peanut butter (54 commercial samples) were analyzed after methanol extraction by a single step Folin-Ciocalteu reagent using catechin as standard. Walnuts had the highest free and total polyphenols in both the combined raw and roasted samples. Total polyphenols in the nuts were significantly higher than free polyphenols. Roasting had little effect on either free or total polyphenols in nuts. Raw and roasted walnuts had the highest total polyphenols. The efficacy of raw and roasted nut antioxidants was assessed by measuring the ability of the free polyphenol nut extracts to inhibit the oxidation of lower density lipoproteins (LDL + VLDL). A nut polyphenol, catechin, was measured after binding of three nut extracts to lower density lipoproteins. Walnut polyphenols had the best efficacy among the nuts and also the highest lipoprotein-bound antioxidant activity. Based on USDA availability data, the per capita total polyphenols was 162 mg from nuts per day in 2008. This corresponds to 19% of the total polyphenols from fruits and vegetables, nuts, grains, oils and spices in the US diet. Nuts provided 158 mg of polyphenols per day to the European Union diet. Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain. These qualities make nuts a nutritious healthy snack and food additive.

 

SIGNIFICANCE OF THIS STUDY

The current study states that nuts provide a significant amount of polyphenols equating to around 162mg/day. Nuts are high in fibre, low in saturated fats, high in beneficial unsaturated fats and very high in antioxidants providing ample health benefits when consumed. The study showed that amongst some nuts studied such as almonds and peanuts, walnuts had higher antioxidants compared to others. Therefore, if you’re looking to boost the antioxidant levels of your loaves, why not add in a handful of walnuts.

 

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All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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