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Will eating nuts make me gain weight? – The Globe and Mail

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A large review of studies found that eating a handful of nuts every day did not lead to weight gain and in fact suggests that eating nuts may actually help prevent gaining excess body fat.

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If you avoid eating nuts because you’re afraid they will make you gain weight, consider rethinking your diet decision.

Nuts are calorie-dense due to their high fat content – one half-cup of peanuts, for instance, delivers 444 calories – but new research suggests the worry over nuts and weight gain is undeserved.

The large review of studies, published last month in the journal Obesity Reviews, found that eating a handful of nuts every day, which is recommended for heart health, did not lead to weight gain. What’s more, the findings suggest that eating nuts may actually help prevent gaining excess body fat.

About the study

The study, a collaboration between researchers from Canada and Spain, pooled the data from six observational studies and 86 randomized trials that had investigated the association between nut intake and weight gain and/or measures of body fat.

Many types of nuts – almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and peanuts – were included in the studies.

Among the observational studies, a higher nut intake was tied to a reduced risk of overweight and obesity, as well as a lower likelihood of having an elevated waist circumference (e.g., 31.5 inches or greater for women and 37 inches or greater for men).

When the researchers pooled results from the randomized controlled trials, they found no evidence that daily nut consumption caused weight gain or increased waist size. The analysis showed that higher daily intakes of nuts was associated with reductions in body weight and body fat.

Protective effects of nuts

There are a few possible reasons why eating nuts may protect against weight gain. For starters, they’re a good source of fibre and protein, dietary components that promote satiety. A handful of nuts satisfies you faster, and for longer, than less-filling snacks like crackers and pretzels do.

The act of chewing nuts to break them down into pieces small enough to swallow also contributes to satiety by activating gut hormones that influence appetite.

As well, we don’t absorb all of the fat in nuts, which is contained within cell walls that are hard to digest. As a result, our bodies don’t ever see those fat calories. The researchers pointed out that the calorie content of nuts may be overestimated by 16 to 25 per cent, depending on the type of nut.

Weight aside, a regular intake of nuts is associated with other important health benefits such as guarding against type 2 diabetes, heart attack, stroke and death from cardiovascular disease.

Eating a handful of nuts each day has been shown to improve how the body uses insulin, enhance blood vessel function and lower LDL (bad) blood cholesterol and blood pressure.

How much? Which type of nuts?

The Mediterranean, DASH (Dietary Approaches to Stop Hypertension) and Portfolio diets recommend regular nut consumption. (The Portfolio diet is a plant-based eating plan that combines four cholesterol-lowering foods, including nuts, which are eaten daily.)

One serving of nuts is considered 1 to 1.5 ounces (28 to 42.5 grams). An ounce of nuts is equivalent to 23 almonds, 6 Brazil nuts, 18 cashews, 19 pecan halves, 11 macadamia nuts, 14 walnut halves, 49 pistachios or 35 peanuts.

All types of nuts provide heart-healthy unsaturated fats, calcium, magnesium, potassium, B vitamins and vitamin E. With the exception of Brazil nuts and macadamias, nuts also contain flavonoids, phytochemicals that deliver antioxidant and anti-inflammatory benefits.

Instead of sticking with just one type, include a variety of nuts to your diet to reap a wide range of their nutritional benefits.

One ounce of walnuts, for instance, provides 2.5 g of alpha linolenic acid (ALA); women and men need 1.1 and 1.6 g of this omega-3 fatty acid per day, respectively.

An ounce of almonds supplies half a day’s worth of vitamin E, an antioxidant that helps shield brain cell membranes and immune cells from free radical damage.

And Brazil nuts are an exceptional source of selenium, a mineral needed for proper thyroid function. If you eat these nuts every day, limit yourself to four to prevent consuming too much selenium.

Besides snacking out of hand, add nuts to stir-fries, fold them into whole grain pilafs, toss into green salads and sprinkle them over hot cereal or yogurt.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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