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Le Grand Pique Nique, credit – Ubi Bene, released by Paris.frIn praise of almonds and nuts
They’re known as ‘oily fruits’. Because of their numerous health benefits, notwithstanding their high fat content, almonds, hazelnuts and other nuts are among foods recommended for consumption in Canada, the US, France and across the EU – to the tune of a small handful each day.
From a nutritional standpoint, these hard-shelled fruits are distinguished by high levels (50-75%) of unsaturated fats (which are seen as ‘good fats’), significant protein content (10-25%), plus minerals (sodium, magnesium, potassium), vitamins B3, B9, B6 and E, fibre, antioxidants and vegetable oils. A stack of data suggests that they could help us age well and protect us from a range of chronic conditions.
Stripping out ‘bad’ cholesterol
If there’s one area where shelled fruits [JN1] have proved their worth, it’s bringing cholesterol down. Reducing the amount of animal fat in your diet and eating fibre are, for certain, effective ways to cut levels of LDL-cholesterol, that’s to say ‘bad cholesterol’. But many studies have also shown the benefits of a daily handful of almonds. The same seems true of all nuts.
In 2010, a study of the collected data over the course of 25 clinical trials involving men and women with high cholesterol showed that eating 67g of nuts every day for 3-8 weeks could cut LDL-C levels by 7.4%, with more sizeable effects than this on symptoms since the patients were over healthy limits previously.
Another systematic data reviewconfirmed this, albeit at a more modest rate. Carried out in 2018, it analysed results from 26 clinical trials: the authors in this case detected a 3.7% fall in LDL-C levels for a diet rich in shelled fruits (15-108g per day) over a period of one to 12 months. It’s known that lowering LDL-C levels is linked to a reduction in total mortality and in deaths from cardiovascular disease, particularly if levels were high to start with. Even if no clinical study has yet shown that eating nuts can reduce the risk of heart failure, there’s no shortage of arguments to support such a hypothesis.
Lower risk of cardiovascular disease
First one might point to the results of a meta-analysis published in 2019. Applying the criteria used by Canada’s Cochrane Centre, the authors chose 19 studies, and evaluated that a 28g daily portion of shelled fruits is associated with a 13% fall in cardiovascular disease, and 29% in deaths from heart disease.
You could also refer to a huge randomised and controlled study across many different locations on the role of a Mediterranean diet enriched with nuts in reducing the risk of heart disease. Participants in this, aged 55-80 and registering a significant risk of heart disease were assigned one of three diets – low-fat, a Mediterranean diet rich in olive oil, and a Mediterranean diet with added nuts. They were tracked for almost 5 years on average. At the end of the research, it was shown that heart problems were less frequent among the two groups following the Mediterranean diet.
Fat that doesn’t make you put on weight
On the energy side, 30g of almonds, peanuts, pistachios or cashews work out as a 180 calorie snack; the same quantity of pecans or Brazil nuts come to 220-230 calories. These figures are roughly equivalent to 30-40g of milk chocolate. Since the calorific content is essentially made up of fats, one might be given to think one must beware of ‘oily fruits’ if weight-watching. But that assumption would be wrong…
In fact, a recent piece of research closely analysed six cohort studies and 62 randomised diet tests. This concluded that regularly eating nuts for a longer or shorter period of time (between 3 and 336 weeks) is linked to very slight weight loss (an average of 200g) and a shrinking waistline (by an average of 0.5cm).
If the reasons for these counter-intuitive outcomes haven’t been adequately explained yet, various theories can be put forward. For one, the matrix that encases the oils in nuts limits, to an extent, their absorption in the gut. To put it simply – some of the fat content in nuts is eliminated in the body’s cells, rather than being absorbed. Meanwhile, thanks to how they blunt our appetite, almonds and other nuts reduce the amount we eat at meals, so much so that our overall calorie count is no greater, or perhaps less than it would have been without them.
Do nuts have anti-cancer properties?
Other benefits are attributed to shelled fruits – notably around cancer prevention, although the evidence for this is weak. The relevant studies rely on observations alone, and suffer from various interpretation biases.
Thus, according to an analysis of 33 studies published before June 2019, increased consumption of nuts is demonstrably linked to a 10% fall in cancer risk; and the effect is more marked for cancers of the digestive system, with a risk reduction of 17%.
Nuts’ high antioxidant content might be one of the drivers for this. But before exploring this hypothesis further, we need to check the observed data with verifiable controlled and randomised clinical trials. For the moment, there’s nothing that allows us to say that eating nuts protects against cancer.
Fewer neurodegenerative conditions
Oils and fats are vital for the brain. After fat tissue, it’s the organ in the body richest in lipids: they can be found in the neuron membranes and related cells, but also in the myelin which speeds up the transmission of electrical impulses through the nervous system.
Several research teams have set out to evaluate the benefits of nuts for the central nervous system. What have they learned?
Their notable discovery was that after a few weeks of a diet more or less rich in nuts, 19 month-old rats performed better on psychometric tests. A diet of 2% nuts boosted their performance on a rod-clambering test, one of 6% nuts saw them do better on a plank-walking test, and at both these levels their powers of short term memory were heightened. These results have been confirmed by a study of shorter duration, with a marked improvement detectable in the rodents’ learning and memory.
As for humans, a study of the PREDIMED diet intervention has shown that a Mediterranean diet rich in nuts improves short-term memory. It has also offered evidence, at a biological level, of a reduced risk of low BDNF plasma – a protein which helps the growth and vigour of new neurons. Nuts seem to have a beneficial role at warding off age-related cognitive decline. However, we don’t have direct proof that if one regularly eats nuts, it reduces the risk of neurodegenerative diseases.
To sum up: nuts appear at first glance to have all the features allowing them to be considered allies of our health. While they are calorie-rich and high in fats, a 30g serving per day seems to cut “bad cholesterol” and protect us from cardiovascular disease, without affecting our weight. There are plenty of theories that suggest they a positive impact, both on other illnesses and warding off cognitive decline associated with age.
Plenty of good reasons to recommend everyone to include a handful of almonds, hazelnuts or other nuts in the food they eat each day – obviously without added sugar or salt!
Translation from French into English by Joshua Neicho![]()
Boris Hansel, Médecin, Professeur des universités- Praticien hospitalier, Inserm U1148, Faculté de Santé, Université Paris Cité; Diana Kadouch, Praticien Hospitalier, Hôpital Bichat, Service de Diabétologie-Nutrition, AP-HP, Chargée de cours au sein du DU de nutrition, Université Paris Cité, and Jérémy Puyraimond-Zemmour, Assistant spécialiste, Service de Diabétologie-Nutrition, Hôpital Bichat, AP-HP, Chargé de cours au sein du DU de nutrition, Université Paris Cité
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Jeu de l'Echarpe,' 1898-1904
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Pierre Dukan, When you are in love you can live with only water

A man behind perfect shapes of Penelope Cruz and Jennifer Lopez – Pierre Dukan claims he has made 15 million women thin. His 4-stage diet is booming among the gourmets worldwide. The Voice of Russia caught up with the French slimming guru, as he is in Moscow to share his expertise. Dukan admitted he is not gastronomically sinless and is himself a follower of his diet – and even unveiled his preferences among the fair sex.
that I love Moroccan one. Let’s talk about normal weight and beauty standards. They have changed – for example, in the 1960s, in the 1970s, the women used to be plumper, and it was considered to be beautiful. (3) What do you think about that? It depends on the country, on the civilization, on the culture, on the religion, but now, with the globalization – the planet is small now and with the communications growing it appears to be something standard. And you know how every star in the world looks like. They look similar. And models – the same. When I go to China or to Brazil, women want to be thin. But it’s not always good to be thin. It’s nice to have pulp. It’s not necessary that everyone is the same. We must have diversity. People like man tall or small, women large or thin. You must in the first place respect your nature and harmony. Sometimes it’s better for somebody to be pulpous, and sometimes it’s better for you to be thin. It depends on your morphology, your bones and your charm. You can have better results of seduction with pulp, than being thin. Sometimes it’s not very good. (4) And what about you? What are your preferences? My preferences go to the women who are curved. I don’t like the model prototype – very, very thin, without contrast of shape. I love shapes on women, even on the face. That’s very nice. Every shape is in the nature. But it’s not good to have a dictatorship of the shape, because it’s very difficult. If you are not meant for that saying ‘you must be like that’ is a frustration. "(5) Have you ever received letters full of anger from some clients saying ‘I tried, but it didn’t help’? Any complains form dissatisfied clients about your diet? People are not dissatisfied. Sometimes they can’t do it because life is difficult, but they know that it comes from them, not from me. If you follow the diet, normally you lose weight. It’s not possible, it’s not normal. We have physiology, and if we respect physiology, we lose weight. And sometimes you feel guilty, by yourself, because you say ‘I can’t resist to an ice-cream’ etc. It depends on the life. If you have lots of stress, discomfort, difficulties, you can be tempted to make lapses. In France, we say: “If you are in love, you can live with only water.” It’s a proverb. And we don’t need anything else. We are full of satisfaction and fulfillment. Thank you, it was a pleasure talking to you. Thank you, it was a pleasure. Source: Voice of Russia, Source: flickr.com
Crafting Remembrance







Prosperity Without Growth
DO economies have to grow? Or, to put the point another way, what do they have to grow for? As rich countries suffer their worst failure of economic growth since the Second World War, those questions have resurfaced with a new urgency. The sense that our prevailing economic model is bankrupt, allied to fears that the world is heading for catastrophic climate change, has stoked demands for a radical rethink of the guiding principles of modern capitalist democracies. Answering that call, an assortment of pundits have been issuing challenges to political and economic orthodoxy, offering alternative visions of what a good society would look like. At the user-friendly end of the field, Zac Goldsmith, an environmental adviser to the British Conservative party, has taken an amiable stroll round the issues in The Constant Economy. At the more rigorous end, a commission convened by France’s former president Nicolas Sarkozy and led by the Nobel prize-winning economist Joseph Stiglitz has examined the limitations of standard gross domestic product data as a lodestone for policy. Between those extremes lies Tim Jackson’s Prosperity Without Growth: Economics for a Finite Planet, a challenge to mainstream economic thinking that is both accessible and robustly argued. Jackson, a professor of sustainable development at the UK’s Surrey university, has thought hard about the subject. His prose is lucid and lively, and many of his policy prescriptions are sensible. Jackson is a member of the British government’s Sustainable Development Commission (SDC), and the book draws on a report for that commission published earlier in the year. (Full disclosure: I also served on the SDC until 2004.) For a work by a government adviser, based on an officially supported research project, his stance is also refreshingly radical. Yet for all these strengths, his argument is flawed. Jackson’s starting point is that, as he puts it, "a return to business as usual is not an option." If economic growth carries on as it has done since the industrial revolution, he writes, "by the end of the century our children and grandchildren will face a hostile climate, depleted resources, the destruction of habitats, the decimation of species, food scarcities, mass migrations and, almost inevitably, war." In his strongest chapter, he takes on what he calls "the myth of decoupling": the idea that the link between economic growth and environmental damage can be broken. Typically, the environmental impact of an economy, relative to its income, falls as it gets richer. But while that "relative decoupling" is well-established, "absolute decoupling" — a decline in greenhouse gas emissions, for example — has been elusive. Jackson’s conclusion is that if economic growth cannot be separated from environmental damage, then — in rich countries at least — it is growth that will have to be abandoned. Instead, he argues, societies can attain a truer prosperity that "consists in our ability to participate in the life of society, in our sense of shared meaning and purpose and in our capacity to dream." Lives of frugality and simplicity, with stronger communities and healthier relationships, will make us more genuinely prosperous than our present obsession with "material pleasures", he argues. This is, in many ways, a beguiling vision, particularly at a time when the pursuit of prosperity in the material sense has proved so harrowing. The problem comes with reality. Jackson’s policy prescriptions — including greater financial prudence and tighter regulation of TV advertising — are all sound, to varying degrees. Yet they take only the smallest of steps towards the post-growth society that he suggests we need. His only idea that could put the brake on growth would be cutting working hours. Here he takes the economist’s famous "lump of labour" fallacy — the idea that there is only a fixed amount of work to do that has to be shared round — and suggests it should be a goal of policy. Yet in anything other than a perfect utopia, the idea that there is no more work that needs doing is ludicrous. There are other problems, too. Jackson has no answer for the question of how a post-growth economy would handle technological innovation, or a refutation of Benjamin Friedman’s argument, in his excellent The Moral Consequences of Economic Growth, that rising standards of material prosperity foster opportunity, tolerance, fairness and democracy. A society that has given up on growth seems unlikely to be the open, friendly community of Jackson’s imagining. His pessimism about decoupling is probably also overdone. There is plenty of analysis, from Lord Stern’s report on the economics of climate change, to show how carbon dioxide emissions can be cut to keep global warming within reasonable limits while the world economy continues to grow. While the goal may be achievable, reaching it will require an enormous effort. By daring to challenge one of the fundamental precepts of orthodox policy-making, Jackson performs a valuable service in reminding us of that. His questions are worth asking, even if his answers are wrong. TITLE: Prosperity Without Growth: Economics for a Finite Planer. Author: Tim Jackson, Publisher: Earthscan, © The Financial Times Limited. Source: BusinessDay, Image: https://upload.wikimedia.orgHistory's Runway: The Miss Wethered Gown, 1785

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Moment of impact: The statue, by Algerian artist Adel Abdessemed, captured the red mist moment from the 2006 World Cup final between Italy and France in Berlin






