- Researchers recently investigated the effects of peanuts, herbs and spices (such as cinnamon, ginger, cumin and turmeric) on the gut microbiome in two separate studies.
- They found that peanuts, like herbs and spices, increased levels of certain gut bacteria after just four to six weeks of addition to a typical American diet.
- They asked what their findings meant and Possible health benefits of having more gut bacteria.
Diet affects the types of bacteria that live in your gut. These bacteria are associated with multiple health measures, including glycemic control, which is important in regulating blood sugar levels.
On the other hand, a systematic review of nut consumption found that almonds, walnuts, hazelnuts and pistachios increased gut bacterial diversity. However, to date, no studies have examined the effects of peanuts on the microbiome.
Further study of the effects of diets such as herbs, spices and peanuts on gut microbiota may aid in preventive health strategies and therapeutics.
Recently, researchers conducted two studies investigating how consumption of peanuts, herbs and spices affects the gut microbiome. It was found that the diversity of intestinal bacteria increased after ingestion of
This research
To investigate the effects of herbs and spices on the microbiome, researchers recruited 54 adults with an average age of 45 years. All participants were obese or overweight and had at least one other cardiovascular risk factor, such as elevated blood sugar or triglycerides.
Researchers fed 48 participants the same diet for four weeks, plus one of three doses of spices and herbs.
Participants ate all three amounts of herbs and spices for four weeks, with a two-week “washout” period in between. Spices included cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme.
They provided fecal samples at the beginning of the study and at the end of each dietary period.
Researchers found that consuming 3.3 grams or 6.6 grams of herbs or spices per day increased levels of Ruminococcaceae bacteria.
The highest levels of Ruminococcaceae bacteria were observed among those who consumed the highest levels of herbs and spices.
For the peanut study, researchers recruited 50 overweight or obese adults with high fasting blood sugar levels.
They asked participants to consume 28 grams of peanuts or crackers and cheese daily as an evening snack.
All participants tried both diets for 6 weeks separated by a 4-week washout period. Researchers collected faecal samples from participants at the beginning of the study and at the end of each dietary intervention.
They found that those who ate peanuts had higher levels of Ruminococcaceae bacteria in their fecal samples than those who ate crackers and cheese.
They also noted that those who ate peanuts had higher levels of rosebria than at the start of the study.
Studies suggest that rosebria is associated with weight loss and reduced glucose intolerance.
When asked about the health benefits of Ruminococcaceae, Dr. Rona Sandon, associate professor of clinical nutrition at UT Southwestern Medical Center’s College of Health, was not involved in the study, but said: said like medical news today These studies have not specifically examined the health benefits of these ingredients.
“However, Ruminococcaceae appears to increase butyrate-producing bacteria, a short-chain fatty acid that, when produced in large amounts, may help control appetite, balance energy and improve blood sugar levels,” says Sandon. says Dr.
It is not yet fully understood how peanuts and herbs increase the diversity of the gut microbiota.
“In addition to being a source of protein and healthy fats, peanuts are also a source of fiber. Bacteria and a wider variety of bacteria can thrive in the gut.
“When it comes to herbs and spices, polyphenolic compounds, chemicals found in herbs and spices, and foods such as dark cocoa, wine, grapes, berries and cherries, help provide food sources and create environments. There is a theory that the gut supports the growth of more diverse bacteria,” she added.
“Polyphenol [in peanuts, herbs, and spices] It is known to promote health in many ways, including reducing cancer risk and reducing inflammation. The way they work to promote health may be due to changes in the gut microbiome. ”
— Dr. Rona Sandon
Researchers concluded that adding small amounts of peanuts, herbs, or spices to your diet could increase the amount of certain gut bacteria.
However, the researchers noted that more research is needed to know how increased amounts of these bacteria affect overall health.
When asked about the limitations of the study, Dr. Sandon noted the small sample size and short study period.
“[This makes] It makes it difficult to conclude what will happen in the long run. Also, these studies were not specifically looking for health effects, but rather aimed to determine how dietary changes affected the microbiome. We can’t draw any conclusions about the impact,” she said.
MNT We also spoke with Dr. Dana Ellis Hunnes, assistant professor at the UCLA Fielding School of Public Health, who was not involved in the study. Dr. Hunnes Survival Recipes: Things you can do to live a healthier, greener life.
She pointed out that another limitation of the studies was their limited focus—that is, they focused solely on peanuts rather than on a wide variety of tree nuts and legumes.
“I would like to see future research that looks at overall dietary quality, not just specific foods or nutrients, known as ‘reductionism’ or nutritionalism.
She also noted that the research was funded by the industry itself: The Peanut Institute, a nonprofit that encourages healthy lifestyles, including peanut consumption, and spice and herb company McCormick. .
“[This doesn’t mean the [studies are bad]it just means they have a stake in the outcome,” she pointed out.
