Surely you've heard the buzz about how nuts are now a healthy snack. If you follow the Mediterranean diet it recommends nuts and seeds as part of the plan. I love nuts but aside from healthy fats-the very thing that we were warned against for so long-I wondered what all the fuss was. So I put on my research hat and found out.
Nuts and seed it turns out contain an important amino acid called arginine. It's needed to make nitric oxide which helps blood flow. Arginine also plays a role in keeping our arterial walls flexible which helps prevent atherosclerosis.
They are also loaded with phytonutrients which provide antioxidants and you know how important those are.
Now for the fats. Most of the fat found in nuts is monounsaturated, some is polyunsaturated, and in the case of some like walnuts a good portion is Omega 3, another thing you know is really important to get daily. Yes there is some saturated fat in nuts but not enough to make them an inflammatory food. And we now know that inflammation in the body is responsible for most all of the symptoms we associate with aging.
Jonny Bowden, in his book The 150 Healthiest Foods on Earth cites the Lyon Diet Heart Study. For 4 years people who had a heart attack were counseled either to follow the standard post-heart attack dietary advice-reduced sat fat-or follow the Mediterranean diet-which as I mentioned earlier advocates nuts and seeds in the diet. At the follow up those following the Med diet experienced 70% less heart disease-3X the reduction in risk achieved by statin drugs by the way. And their overall death rate was 45% lower.
So which nuts are the best? I couldn't find a nut that wasn't full of health benefits.
Not all nuts have the same benefits because they are comprised of different phytonutrients so it's best to include a wide variety of nuts in your diet. Like how? Like pine nuts in tomato sauce or a salad with sun-dried tomatoes. Like sliced or whole almonds in your yogurt, cashews or sesame seeds in your stir fries. Walnuts are considered brain food because of their Omega 3 content but are also rich in minerals, fiber, and protein.
Brazil nuts, the nut everyone seems to leave in a nut mix, are the best source of selenium bar none. They also have protein and calcium + two grams of fiber per ounce.
Yes cashews are ok and are lower in calories than some nuts contrary to what you might think. They are slightly higher in carbs though not enough to take them off your snack list because of the fiber, protein and fat that balances out the carbohydrate.
Almonds are a nut even diabetes can eat freely as they have only trace amounts of carbs and are a great source of protein with 3 grams of fiber per ounce.
So how many nuts/seeds can we eat? An ounce a day seems to give us cardio protective benefits.
One word of caution on one of America's favorite nuts-the Macadamia. They are heart healthy because 80% of their fat is monounsaturated, more than olive oil. But they are a higher calorie nut-about 200 cals per ounce. So munching is encouraged but don't open a jar and mindlessly munch.
Don't forget seeds. Pumpkin seeds roasted and seasoned with tamari or a spice mix make a great snack and they are yummy in salads or salsa.
Oh, in case you're wondering about pistachios, skip the red dye-do they sell those anymore?-and enjoy their higher than normal potassium to sodium ratio. What's that mean? It means they can help normalize blood pressure by maintaining water balance in the body. Unsalted please to get this benefit.
Nut butters are great but don't buy the mass produced junk with added sugar and often trans fats. Look for a machine where you can grind nuts and get a fresh batch of real nut butter or look for a brand that says nothing but the nuts are in this jar.
So what's the weight loss connection? Their monounsaturated fats mean nuts are a super healthy source of fat. These are fats that rev our metabolism and are readily accessible to the body as energy. Nuts also help us feel full for longer. If a handful--the suggested amount for a snack--seems like not enough try eating them more slowly. Add an apple or pear or eat your apple with a nut butter to extend your snacking pleasure. Either way nuts are a healthy food for all of us at midlife.
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