Are you eating nuts?

Photo of a walnut by Lawrencekhoo / Wikipedia.

In the largest study of its kind, people who ate a daily handful of nuts were 20 percent less likely to die from any cause

over a 30-year period than were those who didn't consume nuts, say scientists from Dana-Farber Cancer Institute, Brigham and Women's Hospital, and the Harvard School of Public Health.

Their report, published in the New England Journal of Medicine, contains further good news. The regular nut-eaters were found to be more slender than those who didn't eat nuts, a finding that should alleviate the widespread worry that eating a lot of nuts will lead to overweight.

The report also looked at the protective effect on specific causes of death.

"The most obvious benefit was a reduction of 29 percent in deaths from heart disease – the major killer of people in America," said Charles S. Fuchs, MD, MPH, director of the Gastrointestinal Cancer Center at Dana-Farber, who is the senior author of the report. "But we also saw a significant reduction – 11 percent – in the risk of dying from cancer," added Fuchs, who is also affiliated with the Channing Division of Network Medicine at Brigham and Women's.

Whether any specific type or types of nuts were crucial to the protective effect couldn't be determined. However, the reduction in mortality was similar both for peanuts and for "tree nuts" – walnuts, hazelnuts, almonds, Brazil nuts, cashews, macadamias, pecans, cashews, pistachios and pine nuts.

Several previous studies have found an association between increasing nut consumption and a lower risk of diseases such as heart disease, type 2 diabetes, colon cancer, gallstones, and diverticulitis. Higher nut consumption also has been linked to reductions in cholesterol levels, oxidative stress, inflammation, adiposity, and insulin resistance. Some small studies have linked increased nuts in the diet to lower total mortality in specific populations.