They’re also rich in plant sterols and fat, particularly the heart-healthy monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) proven to lower cholesterol.
Research suggests that the health benefits of nuts for those with polycystic ovary syndrome (PCOS) extend beyond that of heart health to balancing hormones and reducing insulin.
Here’s what you need to know about how the health benefits of nuts can help women with PCOS.
Health Benefits of Nuts for PCOS
Nuts of any type are great for PCOS! Research has indicated that the MUFAs and PUFAs found in nuts have been shown to improve insulin, androgens, and cholesterol levels in women with PCOS. In a study published in the European Journal of Clinical Nutrition, women with PCOS were chosen at random to receive either walnuts or almonds for six weeks.
While no change in weight was observed, both varieties of nuts reduced low-density lipoprotein (LDL) cholesterol. Walnuts improved insulin sensitivity by 26% and decreased glycated hemoglobin (HbA1c), a measurement of average blood glucose, from 5.7% to 5.5%. Walnuts also increased sex-hormone-binding globulin (SHBG), a hormone that binds to testosterone and almonds decreased free androgen levels. The researchers concluded that eating nuts positively affects cholesterol, insulin, and androgen levels in women with PCOS.
Interestingly, a meta-analysis review published in the American Journal of Clinical Nutrition reported an association between eating nuts and reduced risk for type 2 diabetes.
Ways to Incorporate Nuts
Nuts add fullness to meals and are easy to take on the go as snacks. Even though nuts are calorie-dense, they also are associated with weight loss over the short and long term. To get their health benefits, substitute them for foods high in saturated fat.
Toss nuts into a stir-fryDip fruit such as apples or bananas in nut buttersAdd your favorite nuts to replace croutons in salads or soupsMix almonds or walnuts into oatmeal or yogurtSnack on flavored nuts such as cinnamon almonds or warm roasted chestnutsUse ground nuts as a breading for fish or chickenCraving chocolate? Try dark chocolate covered almonds for a treat
What Counts as a Serving?
Pre-packaging nuts into small, single-serving containers or bags can help with portion control. To reap the health benefits of tree nuts discussed, include one, one-ounce serving a day or five ounces per week of a variety of nuts.
The following equal a one-ounce portion or 1/3 cup:
24 almonds 18 medium cashews 12 hazelnuts, 8 medium Brazil nuts 12 macadamia nuts 35 peanuts 19 pecan halves 14 walnut halves
