What’s with the nuts?
Why are they so popular? Aren’t they high in fat – which isn’t good for you, right?
In 1993, a landmark study demonstrated that the “frequent consumption of nuts in the diet was associated with a reduced risk of ischemic heart disease,” specifically lowering total cholesterol by 12.5% and LDL cholesterol by more than 16% (two markers for cardiovascular risk.) Since then, the judicious use of nuts along with a healthful lifestyle of a plant-based diet, regular exercise, stop smoking, and maintenance of ideal body weight has resulted in a healthy, extended longevity in both men and women.
Okay, what’s the trick? Nuts are still high in calories.
Correct. Nuts vary from 160 to 185 calories per ounce. Half of those calories are evenly split between protein (with all the essential amino acids) and low-glycemic-index carbohydrate which makes nuts ideal for improving insulin resistance and Type II diabetes control.
The other half of the calories in nuts is fat. But 80% of these fats are mono- or poly-unsaturated fats (plant-based omega-3’s), the kind that lower LDL cholesterol, total cholesterol, and triglycerides. Yes, the fat calories can cause accelerated weight gain if too many nuts are eaten. But a handful of nuts as a snack instead of a high-glycemic-index carbohydrate snack actually results in weight loss and less belly fat. Why? Because nuts are also high in fiber which gives prolonged feelings of fullness and controls further craving.
Hmmm. Nuts sound good. What else do they have?
Nuts are high in vitamins (B2 and E) and minerals (copper, magnesium, phosphorus, potassium, and selenium). Not only do they enhance nerve and muscle function, they act in concert with their plant sterols and phytochemicals (antioxidants) to control oxidation and help protect against blood vessel damage and prevent cancer and nerve damage, as well as fight auto-immune diseases.
Isn’t there anything bad about nuts? What about added salt?
Generally nuts are only lightly salted, less than 140 mg per serving. And yes, there is a down side. Some of the fats in nuts can go rancid if left out at room temperature or in the sun. They should be kept cool after being opened.
And remember, eat them with care. Even if its good fat, they are 50% fat and the calories can build up quickly.