For years, nuts were perceived as “bad” foods because of their high fat and calorie content. Recent studies, however, have shed new light on the health effects of nuts.
Nuts are excellent sources of mono- and polyunsaturated fats, vitamins and minerals. Nuts are also good sources of protein and fiber. It appears that the type of nut you eat isn’t that important either – walnuts, almonds, hazelnuts, pecans, even peanuts which are technically not a nut, but a legume – are all nutritional powerhouses.
Perhaps the most beneficial aspect of nuts is the monounsaturated fat that they contain. This fat, similar to that in olive oil, is a “healthy” fat which can help lower low-density lipoprotein (LDL, or “bad”) cholesterol and may raise high-density lipoprotein (HDL, or “good”) cholesterol. Eating nuts regularly has been found to reduce the risk of developing coronary heart disease – by 25-50% in both men and women.
Other benefits that have been demonstrated in scientific studies include:
- Reduction in the risk of developing type 2 diabetes by 21-27%.
- Decreased risk of developing blood clots that can cause a fatal heart attack.
- The omega-3 fats found in walnuts may protect against irregular heart rhythms.
- Nuts are rich in arginine, a substance that may improve blood vessel function.
Nuts appear to be highly nutritious, but they are high in calories. As much as 80 percent of a nut is fat. What’s worse, nuts are often combined with sugar, chocolate or other less healthy foods, further increasing their caloric content.
Nuts should be eaten in moderation. Current dietary guidelines suggest eating relatively small amounts (1 to 2 ounces – a small handful) of nuts each day.
Interestingly, research also shows that people who eat nuts tend to weigh less. Possible explanations for this are that fat and calorie dense nuts are highly filling, reducing intake of other food, or that regular nut eaters follow a healthier diet in general.
In any case, considering the potential health benefits, as well as the “guilty pleasure” of eating nuts, it makes good sense to add them to your diet (in moderation, of course).
Source: here.
Filed under: Health
