It is widely accepted that eating nuts as part of a healthy diet
is good for your heart. A
new review of existing studies also links nut consumption with reduced rates of
cancer overall. Nut
consumption appears to be especially helpful in preventing colon, endometrial, and
pancreatic cancer. For the
study, researchers at the Mayo clinic analyzed pooled data from 36
observational studies which included a total of 30,708 individuals.
Why are nuts so healthy? They are
great sources of plant proteins (including the particularly blood
vessel-friendly protein building block l-arginine) and healthy
monounsaturated and polyunsaturated fats. Walnuts are standouts as they include
essential omega-3 fatty acids. They are also packed with vitamins,
minerals, and phytonutrients. These include fiber, vitamin E, plant
sterols, phenolic compounds, and healthy minerals including calcium
(almonds are best), magnesium, selenium (just Brazil nuts), and
potassium. Seeds were not included in this study but also have been shown
to be heart-healthy and anti-carcinogenic. Seeds are generally higher in
fiber than nuts. Good options include flax, sunflower, pumpkin, sesame,
and chia seeds.
Even though nuts are 80% fat and high in
calories, their frequent intake in observational studies has not translated
into the weight gain one would expect. It is hypothesized that this is
due to nuts being very filling. In experimental studies nut intake also
appears to decrease the desire for carbohydrates including sweets and
starches.
What to do: Go nuts! They are a great,
easy to carry snack and a great addition to a variety of dishes from salads to
stir-fries. Opt for nuts instead of other less healthy foods, especially
sweets and refined flour products. It is recommended that we
get 4 servings of nuts or seeds each week. A serving, 1.5 oz., is
approximately a small handful or 1/3 cup of whole nuts or 1/4 cup of
seeds. Go for a variety but avoid those coated in sugar or salt.
Nut butters without additives are also healthy but appear to be less satiating
and more likely to cause weight gain. Raw nuts are likely the best
nutritionally but dry-roasted and roasted are also good options. Store
nuts in the refrigerator or freezer to preserve their quality.
Adapted from articles available at:
http://www.medicalnewstoday.com/releases/295502.php
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
Source:
Wu L, Wang Z , Zhu J , Murad AL, Prokop
LJ , & Murad MH. Nut consumption and risk of cancer and type 2
diabetes: A systematic review and meta-analysis. Nutrition Reviews. 2015; 73 (7): 409-425 DOI:
http://dx.doi.org/10.1093/nutrit/nuv006 . First published online: 16 June 2015.
No comments:
Post a Comment