Eating 30 grams of flax seed or walnuts daily reduced belly fat in a study of nearly 300 overweight people at risk for diabetes and heart disease. The equivalent of 30 grams is approximately 4 tablespoons of ground flax seed or 14 walnut halves.
In the trial, published in the Journal of Nutrition, participants also received lifestyle counseling to improve eating and exercise habits. However, lifestyle changes alone produced fewer benefits than with the addition of either flax seed or walnuts.
People in the study had been diagnosed with metabolic syndrome, a combination of factors, including belly fat, elevated blood sugar and/or blood pressure, that increases risk for diabetes and heart disease. Belly fat is especially dangerous because it generates chronic inflammation.
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