Why are nuts good for you?

Many people shy away from eating nuts because of their high fat content, but these fats are mostly unsaturated fats, especially monounsaturated fat. This type of fat actually decreases the level of “bad” LDL cholesterol and helps maintain the desirable levels of “good” HDL cholesterol. The April 2001 issue of Metabolism reports that a diet rich in nuts, vegetables, and fruits may reduce cholesterol levels as much as medication!

You will be interested to know that in several studies weight gain was not a problem when subjects were fed nuts in their balanced diet.

A Loma Linda University study showed that those who consumed nuts five times a week had about a 50% reduction in the risk of heart attack That information alone should make all of us want to include nuts in our diet! Studies also show that nuts may also help reduce your risk of type 2 diabetes and the phytochemical and phytosterol content of nuts help fight some forms of cancer.

A few handfuls of raw nuts as a snack food are completely satisfying and the protein and fat not only satisfy the hunger, but give lots of energy. And nuts also contain potassium, magnesium, iron, phosphorous, zinc, vitamin E, selenium, copper, calcium and thiamin. By eating a mixture of nuts, you will get a variety of important vitamins and minerals.

In addition to the above, here are some specifics about the various nuts….

Pecans are a good source of vitamin B1, protein, magnesium, oleic acid, and fiber. They are also believed to be helpful in fighting some cancers.

Almonds contain calcium and magnesium for strong bones, vitamin E, and compounds called phytochemicals which are believed to help protect against cardiovascular disease and even cancer!

Walnuts also contain a range of vitamins and minerals, including vitamin A, potassium, and magnesium. Studies in Tokyo, Barcelona, as well as the Loma Linda study, verify that walnuts added to the diet significantly lowered the LDL cholesterol.

Hazelnuts (filberts) contain 6% calcium and 6% iron in addition to the protein and fats. Brazil nuts, though high in fat, contain 17% protein.

Brazil nuts are 17% protein, and very high in selenium, perhaps over 200 times more than in most foods. They also contain potassium, phosphorus, calcium, and Vitamin B.

Peanuts and pistachios provide a good source of B vitamins essential for energy, protein metabolism, and the synthesis of red blood cells.

How many nuts should we eat? This is what the Department of Agriculture recommends: One serving of nuts equals about 28 peanuts, 22 almonds, 20 pecan halves, 18 cashews, 14 walnut halves, 7 brazil nuts, 20 hazelnuts, 12 macadamia nuts, 47 pistachios, or two tablespoons of peanut butter.

Why are almonds good for you?

Eating almonds has the same effect as the cholesterol-lowering drugs called statins. A one and a half ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron in 246 calories. Also, almonds (and other nuts) contain phytochemicals, which are plant chemicals that may provide powerful protection against heart disease, stroke, and other chronic diseases.

New research gives even more support to the healthy benefits of almonds: almonds may well be a food that helps fight obesity and diabetes.

At the recent 2005 Experimental Biology conference there were several studies regarding the benefits on almonds. Almonds may lower LDL (aka “bad) cholesterol, and they seem to help block the body’s absorption of both fat and carbohydrates. This has numerous implications for diabetes, obesity, and heart disease. The fiber structure of almonds may be the mechanism behind this phenomenon, and this reduces the calories available from the almonds themselves. Almonds may slow the actual absorption of the carbohydrates into the body, which means that they help to create a slower rise in blood sugar levels – and therefore help to keep insulin levels in check.

Almonds also have greater levels of satiety, that is, satisfaction or fullness from food. This may be due to the high fiber content of the almonds, and this greater satiety leads to an overall satisfaction of hunger that can help people to maintain a healthy weight. The studies done at Purdue University showed that adding nearly two servings of almonds to a person’s diet did not cause them to gain weight or body fat at all, but rather led them to decrease their intake of calories from other sources of food. Therefore they did not consume more calories overall but kept the same levels of consumption despite adding almonds to their diet.