IT’S TAKEN YEARS, but nuts are finally off the hit list.
Still high in fat and calories, nuts are no longer considered a danger food.
Actually the opposite is now true. Nuts are so beneficial for your health, that
you should eat them more often. But you need to be mindful of the amount you
consume — know what is considered a “serving size.” Although most of us would be
healthier if we had less fat in our diet, the body would be unable to survive
without it. Fat is essential to all the body’s cells. It insulates us from heat
loss and cushions internal organs from damage. Because we worry so much about
piling on the pounds, we miss out on the goodness in foods such as nuts.
Contrary to popular belief, nuts are a cholesterol buster (they lower LDL
cholesterol/bad cholesterol) because they contain the “good” fat... the
unsaturated fat.
Nuts are a good source of protein. Throw some nuts on a spinach salad and you
are now getting both veggies and protein.
They contain copper, iron and zinc which are minerals people do not consume
enough of nuts contain folic acid which lowers blood homocysteine which is a
marker for heart disease.
Some nuts contain selenium, which is an antioxidant that may be cancer risk
reducing and also may prevent tumor promotion the selenium in nuts also boosts
the immune system they are high in vitamin e which prevents LDL cholesterol from
sticking to the arteries.
Believe it or not — most nuts are the same in fat and caloric content. They vary
only slightly and there is no difference between oil roasted or dry roasted.
Shelled or in the jar. The difference between the planters peanut in the jar and
the peanuts shelled in the bag at a ball game is the sodium content. Also,
people tend to eat fewer nuts if they are shelled because they have to work
harder, like cracking walnuts or de-shelling peanuts. But whichever way you
slice it... if you are eating that whole bag or that whole jar, you have eaten
way too much. Nuts are good for you if you eat the recommended daily amount. The
most important thing to remember is to portion it out. A “serving size” is a
handful of nuts, or a 1/4 of a cup. If the nuts are in their shell, then it’s
two handfuls per serving.
ALMONDS
Almonds contains 167 calories per ounce, 75 grams of calcium (more than any
other nut) 3 grams of dietary fiber (highest amt of fiber of all nuts).
CASHEWS
Cashews contain 163 calories per ounce high in monounsaturated fats (very good
fat).
MACADAMIA
Macadamia nuts 199 calories per ounce, 3 grams of fiber per ounce: the highest
percentage of monounsaturated fat of all the nuts
WALNUTS
Walnuts 182 calories per ounce contain omega 3 fatty acid called linolenic acid,
Omega 3’s are mostly found in fish.
SUGGESTED USE
Sprinkle some walnuts onto a spinach salad
Toss into a stir fry some slivered almonds in your green beans
Add some nuts to your plain carbohydrate snacks like cereal or popcorn or just
put them in a plastic Ziploc bag to take with you to work or school
BOTTOM LINE
Nuts have tremendous health benefits, but a little goes a long way. As
Leslie says, “use them as a treat, but know how much you eat.” The portion
amount cannot be emphasized enough in this case. If you do this correctly, nuts
may actually be a wise alternative to you high carbohydrate snack like pretzels.
If you eat a normal serving size of 1/4 cup, you will actually feel more full
because nuts curb hunger by satisfying the desire for some fat.