I recently came across a meta-analysis regarding nut consumption and health outcomes. Meta-analyses are generally far better regarded than several studies alone, as they look for general trends across many studies. This includes looking for inconsistencies in data, conflicts of interest, or how well the study’s authors controlled for variables.
Daily nut consumption was shown to be associated with a 22% reduced risk of all-cause mortality, 30% reduced likelihood of coronary heart disease (when arteries become hardened and narrowed), and a 40% reduced risk of DYING from diabetes.
So what were the key points, and how might it relate to acne? First of all, 20 grams of nuts per day maximizes benefit. Anything above that provides no further benefit. This amounts to a handful, or a little less (I have big hands, just like Donald Trump). I personally got out my gram-scale and weighed nuts, just to get a general idea as to how much 20 grams is. Brazil nuts weighed about 3 ounces, so it would take 7 per day to achieve 20 grams. Walnuts were heavier than I had assumed, as it was about half a handful of walnuts to reach 20 grams.
According to the analysis, nuts are helpful because they are “high in fibre, magnesium, and polyunsaturated fats”. The study’s author also notes that “Some nuts, particularly walnuts and pecan nuts are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fibre and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.”
Looking at biomarkers for acne patients, they tend to be deficient in certain polyunsaturated fats and various antioxidants. It seems prudent to include a handful of nuts in your daily diet. I personally eat only 2 meals per day and then have a handful of nuts mid-afternoon. This has worked out well for me, as I save time and money. I also feel fine doing it.