November is National Peanut Lover’s Month – so let’s get nutty and talk about the benefits of adding nuts to your diet and creative ways to go nuts!
Several studies have linked regular consumption of nuts to good health. For example, the Nurses Health Study found that those who ate 5 ounces of nuts per week had a 35% lower risk of heart disease. And, the US Physician’s Study found that men who ate 2 or more ounces of nuts per week were 47% less likely to die from a heart attack and had a 30% lower risk of heart disease.
So, what’s in these little morsels of health? For starters, the fat in nuts is mostly made up of the “good” or “heart healthy” kind (monounsaturated and polyunsaturated, including Omega-3’s). Meaning it is less likely to clog up your arteries. Furthermore, nuts may even help lower “bad” or LDL cholesterol. Nuts are also a good source of vitamins, minerals and antioxidants that help protect your cells and immune system. And let’s not forget that nuts are one of the best plant sources of protein – great for vegetarians and meat eaters alike!
Before you reach for the nut bowl though, remember that practicing portion control is still important. Nuts are calorie-dense, meaning a small portion packs a good amount of calories. For example, one ounce of almonds contains 164 calories and 14 grams of fat and one ounce of walnuts contains 183 calories and 18 g fat). If this worries you because you are watching your weight, don’t fret. Eating nuts is actually quite satiating and is linked to better weight control! The protein, healthy fat and fiber found in nuts helps fill you up for longer and control blood sugar.
That said, it isn’t hard to grab a handful here or there or keep dipping into the nut bowl – so limit yourself to 1-2 ounces per day to keep calories and total fat in check while still reaping the health benefits. The best approach is to use nuts as one of your healthy fat sources and as a substitute for less healthy fats. In other words, the bigger picture still counts!
To gauge what one ounce looks like, use the following examples:
- 2 tablespoons of peanut butter – looks like a golf ball
- ¼ cup – looks like an egg shell
Keep your nut choices extra healthy by choosing unsalted, unsweetened and by buying natural nut butters. To add variety with nuts, think outside of the shell and try the following ideas:
- Sprinkle chopped walnuts on your morning oatmeal
- Top brown rice or stir-fry with toasted sliced almonds
- Add pecans to a green salad with chopped pear or apple
- Spread peanut butter on your toast instead of butter
- Pack trail mix instead of chips with your lunch
- Try crackers spread with almond butter instead of cheese
- Stir chopped nuts into muffins or pancake batter
- Bring pistachios to the movies instead of candy or high fat popcorn
- Top yogurt with chopped almonds, walnuts or pecans
For more ideas and information:
www.calorieking.com
http://www.walnuts.org/walnuts/index.cfm
http://www.nutnutrition.com/
Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.
