Years ago, nuts were thought to be too high in fat for a
heart-healthy diet. Today nuts are widely recognized as being beneficial to heart
health. A wealth of data from prospective observational studies and clinical
trials suggest that nut and seed consumption reduces the risk of several
chronic diseases, including cardiovascular disease, type 2 diabetes, vascular
dementia, and some forms of cancer. It
is recommended that we replace less healthy options with 1-1.5 oz. (~150-230
calories) of nuts and seeds most days.
Nuts & Seeds – Nutritional
Powerhouses
While each type of nut and seed has unique health properties,
nuts and seeds in general are low in carbs while being rich sources of fiber as
well as a wide range of essential nutrients, including B vitamins (especially
folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium,
plant sterols, and antioxidant phytochemicals including flavonoids and
resveratrol.
Nuts and seeds contain mixtures of fats, including heart
healthy monounsaturated fatty acids, polyunsaturated fatty acids, and essential
omega-3 fatty acids. Omega-3 fatty acids
are types of fats that the body cannot make on its own. Besides fatty fish, nuts and seeds including
flax, chia, hemp, and walnuts are some of the best sources of omega 3’s.
To get the full range of nutritional benefits from nuts and
seeds choose a variety. Because they are
high in calories it is still good to control portion sizes. The approximate number of the different kinds
of nuts in a 1 oz. portion is as follows: 22 almonds, 7 Brazil nuts, 18 cashews,
12 hazelnuts, 11 macadamia, 49 pistachios, 19 pecan halves, and 14 walnut
halves. Peanuts, (about 35 in 1 oz.) are
nutritionally similar to nuts but are actually a legume. Other roasted legumes such as edamame and
chickpeas contain less fat and are very heart healthy options. Seeds are also very healthy, versatile options
and include chia, flax, hemp, pine nuts, sesame, sunflower, and pumpkin
seeds.
Health Benefits of
Nuts & Seeds
Improve blood cholesterol
profiles.
Several studies indicate that nuts help lower heart disease and stroke risk
because the unsaturated fats in nuts help to lower ‘bad’ LDL and raise ‘good’
HDL cholesterol levels. They also
increase LDL particle size making the LDL less damaging to blood vessels. Nuts, seeds, and legumes also contain plant
sterols which are known to help lower cholesterol. Especially when they are used in substitution
for refined flour or sugary products, nuts can significantly reduce
triglyceride levels. Nuts and seeds with
omega-3’s including flax, chia, flax, hemp, and walnut also appear to be
especially helpful in supporting better triglyceride levels.
Reduce blood clot risk. Another way nuts & seeds
decrease heart disease and stroke risk is by reducing the blood’s affinity to
clot. These effects are thought to be
mediated by their anti-inflammatory properties as well as the blood-thinning
effects of foods that contain omega-3’s.
Relax blood vessels
& support healthy blood pressure. Nuts are rich in arginine, an amino acid the body
needs to produce nitric oxide. Nitric
oxide relaxes constricted blood vessels and eases blood flow, contributing to a
healthier blood pressure. Nuts and seeds
are also rich in blood pressure-friendly minerals calcium, magnesium, &
potassium.
Improve blood sugar.
Nuts and seeds are low in carbs and high in fat and fiber which help to
slow digestion and moderate blood sugar spikes after meals. When substituted for carbs, blood sugar
levels rise much less. Nuts have also
been found to increase glucagon-like peptide 1 which is a hormone that helps to
control glucose levels and to lower insulin levels in people with pre-diabetes
and diabetes.
Better weight
management. Nuts,
even in small amounts, appear to be especially helpful in adding to satiety. Nuts
are rich in fat, fiber, and protein, all of which are known to contribute to fullness.
Observational studies have shown that people who eat nuts regularly (especially
those who substitute nuts for products with animal fats like butter and meat fat
and processed carbs like refined grains and sugars) are less likely to be obese
than those who do not eat nuts regularly.
Plus, fiber helps reduce the calories you absorb from meals. Overall,
despite their high calorie content, experimental and observational studies find
that when nuts are included in dietary patterns, total calories consumed often
decreases.
Healthier microbiome.
The fiber in nuts not only supports better regularity and satiety but
also provides fodder for healthy intestinal bacteria. Increasingly it is being recognized the gut
microbiome has profound far reaching effects on many aspects of health
including regulation of blood sugar, blood pressure, blood cholesterol, immune
function, and even mental health.
How to Use Nuts &
Seeds
Opt for plain nuts over those
that have been salted or sweetened. To
better preserve the oils of nuts and maximize their shelf life, store them in
opaque containers in the refrigerator or freezer. Here are some suggestions of ways to use nuts
and get the recommended daily ounce of nuts and seeds.
Snack on them. Nuts are the ultimate, easy to
pack healthy snack. If you're buying packaged nuts or seeds — either raw or
roasted — look for those with no added sodium or sugars. If you want to try
flavored nuts or seeds, try sprinkling turmeric, cinnamon, or cocoa powder on
raw nuts or seeds and roasting them at 350°F.
Spread them. Many types of nut and seed
butters are available. They can be
spread on whole grain bread and crackers but also are tasty on apples, bananas,
celery, or carrots. Nut butters are a
convenient way to use nuts but are not as filling as whole nuts and do not keep
as well as whole nuts. It's important to
read the labels carefully to avoid added salt or sugar as well as products that
have been hydrogenated. Nuts and seeds
are also great incorporated in other spreads such as the sesame seeds in hummus
and the pine nuts in pesto.
Scatter them. Seeds and chopped nuts add
flavor and texture to salads, yogurt, stir-fries, whole-grain warm and cold
breakfast cereals, and much more. They are
a great addition to dressings and sauces for salads, pastas, vegetable sides,
and grain pilafs. They also work well in
smoothies, especially chia seeds that gel like tapioca.
Substitute them. Ground or chopped nuts and
seeds can work well as a full or partial substitute for wheat flour in bread,
crackers, baked goods, crusted fish fillets or chicken cutlets, and vegetarian
burgers and meat balls
