Nuts are rich in heart-healthy polyunsaturated fats
and monounsaturated fats, which lower LDL or "bad" cholesterol; plus,
they are a good source of phytosterols, compounds that help lower blood
cholesterol.
They are packed with fiber, protein, vitamins and
minerals, including folate, vitamin E, potassium and magnesium.
Walnuts are a winner among nuts, because unlike their
siblings, they have a significant amount of essential omega-3 fatty acids,
which are important for skin health. They also contain the most antioxidants
compared with other nuts, according to a study from the American Chemical
Society.
Because they
are high in fat, nuts are also calorie-dense. A small handful goes a long way.
But the fat, along with protein, is satiating and helps slow rises in blood
sugar. That can prevent cravings for sweets and other carbohydrate-rich foods.
In fact, research suggests that nuts may help with appetite control, which can prevent weight
gain or even help with weight loss.
Research has also shown that eating nuts daily may
help us live healthier lives. A 2016 analysis of 29 studies and up to 819,000
people revealed that 20 grams of nuts a day -- equivalent to a handful -- can cut people's risk of heart disease by nearly 30%, their risk
of cancer by 15% and their risk of premature death by 22%.
The study included all kinds of tree nuts, such as
hazelnuts and walnuts, and peanuts (which are technically legumes). Other
research has suggested that eating nuts every day in place of carbohydrates can
help control type 2 diabetes.
it's important to watch portions, because calories in
nuts add up quickly. Macadamia nuts are the most caloric, at 240 calories per
quarter-cup.
Walnuts have approximately 160 calories per quarter
cup; pistachios and pecans have about 170 calories, and peanuts and cashews
have about 200 calories. If you are watching sodium, choose raw or unsalted
nuts.
To reduce the calorie load from nuts, choose raw or
dry-roasted instead of oil-roasted nuts.
A quarter-cup of oil-roasted almonds has 238 calories,
but the same amount of dry-roasted almonds has 206 calories. (Note that the
calorie differences may be less significant, depending on the type of nut.)
Include nuts as a snack or meal ingredient. Try making
your own trail mix with nuts and dried fruit, or sprinkle some nuts in your
salad, cereal or yogurt.
By Lisa
Drayer is a nutritionist, author and health journalist.
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