Nuts are one of the best foods because of their health benefits, nutrient density and convenience as a grab-and-go snack. Nuts are nutrition powerhouses. They are low in sodium and rich in fiber; contain a significant amount of mono- and polyunsaturated fatty acids, or MUFAs and PUFAs; provide the minerals magnesium, potassium and calcium; and contain antioxidants, folate, vitamin E and plant sterols. Add a variety of unsalted nuts to your diet and feel good about the many ways your body will benefit.
Heart-Healthy
Nuts decrease risk of cardiovascular disease, including coronary heart disease. Crunching on nuts regularly can improve lipid profile. They decrease triglycerides, total cholesterol and low-density lipoprotein, or LDL, levels. The skins of almonds and some other nuts contain substances that help protect LDL from being oxidized. Oxidation can damage the blood vessel lining and increase heart disease risk.
Improve Diet Quality
Although they are very nutritious, nuts are high in fat. Most of the fat, however, comes from MUFAs and PUFAs, which are healthy fats. Eating nuts in place of a carbohydrate-rich food can significantly lower your amount of saturated fat and carbohydrate intake and increase your intake of MUFAs, PUFAs and vitamin E.
Help Maintain Body Weight
A 1-oz. serving of nutrient-rich nuts has 160 to 200 calories. Frequent consumption of a high-calorie food is a concern for gradual weight gain. The good news is that nut eaters tend to be leaner than people who do not eat nuts. Substituting nuts for a similar-calorie, carbohydrate-rich snack helps healthy men and women maintain their weight.
May Help With Diabetes
People with diabetes may benefit from a regular dose of nuts. Women who eat around 5 oz. of nuts or peanut butter weekly have a lower risk of type 2 diabetes than those who avoid them. In a study published in the August 2011 issue of "Diabetes Care," people with diabetes who ate unsalted mixed nuts, about 2.6 oz. per 2,000 calories, in place of carbohydrates showed a significant decrease in blood sugar. In three months, hemoglobin A1c dropped by 0.21 percent.
Add Nuts to Your Diet
An equivalent of five 1-oz. servings of nuts per week may lower cardiovascular disease risk. Put nuts in cereal, yogurt and salads. Add them to zucchini bread and dinner entrees. Keep them in your purse and glove compartment to stave off hunger until the next meal. Make chocolate-covered nuts, or those with added sugar or salt, a once-in-a-while treat.
References
- “European Journal of Internal Medicine”; Nuts: Anti-atherogenic Food?; Alexiadou Kleopatra, et al.; August 2011
- “Diabetes Care”; Nuts as a Replacement for Carbohydrates in the Diabetic Diet; DJ Jenkins, et al.; August 2011
- “Journal of Nutrition and Metabolism”; Nuts Improve Diet Quality Compared to Other Energy-Dense Snacks While Maintaining Body Weight; Siew Ling Tey, et al.; May 2011
- “Journal of the American Medical Association”; Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women; R Jiang, et al.; November 2002
- Linus Pauling Institute: Micronutrient Information Center: Nuts
- “Journal of Nutrition”; Flavonoids From Almond Skins Are Bioavailable and Act Synergistically With Vitamins C and E to Enhance Hamster and Human LDL Resistance to Oxidation; Chung-Yen Chen, et al.; March 2005
