If you assume you need to cut out nuts as a part of heart-healthy weight – loss regimen, think again. Since when did nuts become a diet food? It’s true that nuts are high in fat, and at one time anything high in fatwas viewed as problematic for weight gain and heart disease. But epidemiological evidence almost unanimously shows that people who don’t . Those surprising findings promoted a number of clinical trials. They found that adding peanuts and tree nuts to the diet did not lead to the increases in body weight that it theoretically should. Based on their calorie content.
There are several likely reasons for this. First nuts are very satiating so they may encourage people to eat less other food. This offsets between two-thirds and three-quarters of the calories from nut consumption. Second, people often do not chew nuts thoroughly, so somewhere between 5 and 15 percent of the fat they contain is not absorbed. Third, though this is a bit less substantiated by research, consuming nuts regularly may boost energy expenditure and burn more calories.
There is a very strong evidence that regularly eating nuts reduces cardiovascular risk factors such as elevated LDL cholesterol and triglycerides, Nuts are also rich sources of nutrients-walnuts of omega-3 fatty acids, almonds of vitamin E, and peanuts of protein. They are also high in fiber. The government has approved what is called qualified health claim for the most nuts, based on their positive effect on cardiovascular disease risk. It covers almonds, peanuts, pecans, pistachios, and walnuts, but not cashews, which have not been as well studied.
But do not go too nuts!
So what is the right amount of nuts? The recommendation is to eat, 1.5 ounces a day. An ounce of almonds fit in an Altoids mint tin, and the pack of peanuts you get on an airplanes is usually about half an ounce .Research in progress suggests that whether nuts are honey-roasted, salted, or raw doesn’t adversely affect their health benefits.
Sources:
Food and Fitness Oct. 2012/Consumer Reports
P.S. I have read several articles on fiber prevention from breast and colon cancer. Eat your fruit and veggies don’t drink them.
