Nuts have long been shunned because of the calorie and fat
content, prompting weight conscious people to avoid these
amazingly nutritious foods. Nuts are quite caloric dense, but
when eaten in moderation, support health.
Research has shown that people who regularly eat nuts; do in
fact have a lower rate of heart disease. In 1996, the Women's
Healthy Study suggested eating small amounts of nuts, four
times per week resulting in a reduction in heart disease by 40
per cent - now that is amazing! Even better, a larger study -
The Adventis Health Study, showed a reduction in heart attacks
by 60 per cent in those who consumed nuts daily compared to
those eating nuts once per month. This benefit was seen in men
and women, young and old, large and small, vegetarians, fit and
unfit.
The Food and Drug Administration (FDA) claimed in 2003 that a
handful of nuts per day may actually reduce heart disease.
Often advice for a cure is worse than the sickness (like the
well-known bad tasting cough syrup) - but eating nuts, well
that is just not hard to take.Nuts taste good and are good for
you.
After further assessment of nuts such as almonds, walnuts and
others, researchers are discovering the huge benefits of adding
them to our diets. Nuts have an abundance of beneficial
nutrients, including Vitamin E, fiber, phytonutrients,
antioxidants and selenium. Nuts are also a great source of
manganese and plant sterols, which are added to margarines to
decrease absorption of dietary cholesterol. Nuts also contain
an excellent form of plant based protein.
So what about the fat? Fat found in nuts is mostly mono and
polyunsaturated fats, which are beneficial to your health.
These fats reduce this risk by reducing LDL - the "bad"
cholesterol, at the same time increasing HDL - the "good"
cholesterol. These fats are also the building blocks for
hormones that support our health and well-being. These fats
have anti-inflammation properties that assist in decreasing
inflammation in our heart arteries, joints and muscles -
decreases pain too.
I like to compare the fats in nuts to the engine oil in your
vehicle, without it the engine fails. Nuts are not created
equally. Brazils, cashews and macadamias are considered high in
saturated fat, so eat these in moderation. The most recommended
nuts by Health Canada include almonds, hazelnuts, peanuts,
pecans, pine nuts, pistachios and walnuts.
Eat nuts in the raw state - not roasted, flavoured or
chocolate-covered please. Altered nuts present with hidden
carbohydrate calories and transfats, therefore becoming a less
healthy option.
The best way to add nuts to your diet is to use them in
replacement for less healthy snacks. Remember, it is not a
free-for-all - a handful will do. Change your regular peanut
butter to just peanuts to reap the amazing benefits that nuts
offer. Keep in mind, most brand name peanut butter has
shortening (transfats) and sugar added, with the healthy nut
oils removed.
Another awesome benefit of having good fats in your diet is you
are less hungry for non-nutritional calorie dense foods. The
fat actually triggers off a chemical response telling you r
brain "I am not hungry" - now that is a bonus.
So go nuts - just like the old adage - "an apple a day keeps
the doctor away" - "a handful of nuts per day, supports your
health today."
Karen Hourtovenko RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life.
