Between ominous warnings of childhood allergies to worries about fattening effects, nuts get a bad rap. Yes, it's true that some people have sensitivities to nuts, but then again, it's possible to be allergic to just about any substance on earth. And yes, peanuts contain fat, but they're not fattening unless you're gobbling down fistfuls of them. In truth, more and more evidence points to nuts as one of our healthiest food options.
Lower Obesity Risk
Contrary to popular belief that nuts are fattening, nut consumption seems to actually reduce the risk of weight gain. "Obesity: A Research Journal" published a study conducted by a coalition of medical universities led by the University of Navarra in Spain that found that frequent nut consumption significantly reduced the risk of weight gain among a group of 937 study participants. Those who rarely or never ate nuts were observed to gain more weight during the 28-month study.
Heart Health
Low-density lipoprotein, or LDL, has a well-established link with heart disease. Unsaturated fatty acids that are found in nuts help lower levels of LDL, according to MayoClinic.com. Nuts help your heart by decreasing the risk of blood clots and improving the health of the lining of blood vessels. Nuts contain omega-3 fatty acids, l-arginine, fiber, vitamin E and plant sterols, all substances that contribute to heart health.
Diabetes
Women can reduce their risk of diabetes mellitus through frequent nut consumption, according to a review of epidemiological evidence on nut intake and health published in the "American Journal of Clinical Nutrition" in May 2009. A study conducted at the University of Toronto Faculty of Medicine and published in the "Asia Pacific Journal of Clinical Nutrition" a year later concurred, noting that nuts themselves have minimal effect on blood glucose levels and when eaten with carbohydrates they help to decrease the effect of carbohydrates on blood glucose. It is noted that further long-term studies will help clarify the effect of nuts on the control of blood glucose.
Gallstone Disease
Gallstone disease is a major cause of death in developed countries, according to the Food Navigator-USA website, but nuts contain compounds that may help prevent these occurrences. The July 2004 issue of the "American Journal of Clinical Nutrition" published a study conducted at Harvard Medical School that found a 25 percent lower incidence of gallstone removal surgery among women who consumed more than 5 oz. of nuts per week.
References
- Obesity - A Research Journal: Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study
- Food Navigator-USA.com: Nuts Fight Gallstones, Suggests Prospective Study
- PubMed: Nuts and Health Outcomes: New Epidemiological Evidence
- PubMed: Health Benefits of Nuts in Prevention and Management of Diabetes
- MayoClinic.com: Nuts and Your Heart: Eating Nuts for Heart Health
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