The diet of soccer players: this is how they control their weight and convert fat into energy

A new study of Vanderbilt University, in the United States, and published in the journal Nutrients shows that young people who eat pistachios every day control their weight better and use dietary fat better for energy. The study is the first to be conducted on the millennial generation, between 22 and 36 years old, who are increasingly affected by the “metabolic syndrome”, a group of conditions mainly caused by a sedentary lifestyle and poor diet that together increase of the risk of developing diabetes, coronary heart disease or cardiovascular accident, among other serious diseases.

The first study on the millennial generation

The study titled “Snack on nuts reduces the risk of metabolic syndrome in young people: a randomized trial” was led by nutritionist Kate Sumislawski and a group of researchers at Vanderbilt University Medical Center.

The research was conducted on 84 millennial adults, between 22 and 36 years old, who had at least one risk factor for metabolic syndrome, such as high blood pressure, high blood sugar levels, excessive body fat around the waist or abnormal cholesterol levels. During the study, they were all given 28 grams of pistachios twice a day, among other unsalted nuts; or 28 grams twice a day of another carbohydrate snack such as unsalted pretzels or whole-grain crackers, for 16 weeks.

Without the study participants making any other changes to their diet or physical exercise habits, it was observed that the daily intake of a handful of pistachios lowered the metabolic syndrome score of risk in women by 67% and by 42%. %, in males. The researchers specifically designed the study to investigate the independent effect of eating pistachios on body weight by ensuring that the number of calories the participants consumed matched the number of calories they consumed each day.

Two handfuls of pistachios a day

Importantly, the scientists also found that participants who consumed 28 grams of mixed nuts, including pistachios, twice a day experienced no change in their energy intake or body weight over 16 that week study period. These findings are consistent with previous research that has shown that eating up to 15-20% of calories from pistachios does not lead to weight gain.

Convert fat to energy

The results of the study also suggest that young adults who ate pistachios were able to use the fat in the nut for energy more efficiently than those who ate the carbohydrate snack. “This would explain why the group that consumed pistachios did not increase body weight, energy use or body fat during the study,” explained Dr. Ramon Estruch, doctor at the Hospital Clínic of Barcelona and one of the leading specialists in the world. on the Mediterranean diet. And he concluded: “This study is another good example of how the simple habit of eating pistachios can have a big impact on health.”

“Metabolic syndrome is beginning to affect both younger and older populations,” said Dr. Ramon Estruch, and in Spain it is increasing at a rate of 94,000 new cases per year. For this reason, the doctor continues, “it is very important that researchers continue to find simple and viable habits that people can incorporate into their lifestyles to make a difference. Eating a handful of pistachios in between meals is one of them.”

What is metabolic syndrome?

Metabolic syndrome (MS) is a clinical disorder characterized by abdominal obesity, hypertension, dyslipidemia, and insulin resistance. It is a state of chronic low-grade inflammation that has a profound effect on the system, increasing the risk of type 2 diabetes and cardiovascular disease. The risk for adverse health outcomes increases significantly with the accumulation of MS components. There are several risk factors that modify the prevalence of MS, including lifestyle factors such as poor nutrition and lack of physical activity.