Daily nuts (get your head out of the gutter) may actually be good for you

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Nuts are known to have a ton of health benefits.  They are packed with unsaturated fatty acids (the good fat), fiber, protein, and other beneficial chemicals, which are all believed to contribute to good health. From improving cardiovascular (heart) health,  improving fertility, and even boosting memory and intelligence, the health benefits of nuts are numerous.

 

Two new studies may just have added to this list. The first study — led by Xiaoran Liu, Ph.D., from the Harvard T.H. Chan School of Public Health in Boston, MA — looked at the long-term effects of nuts and peanuts on body weight. The study showed that replacing foods that had less nutritional value with a 1-ounce serving of nuts and peanuts lowered the risk of weight gain and obesity over the 4-year follow-up intervals. More specifically, replacing a serving of red meat, processed meat, french fries, desserts, or potato chips with a serving of nuts correlated with significantly less weight gain in the long run.

 

The takeaway from the first study is simple – try and replace one snack with nuts!

 

The second study examined the effects of Brazil nuts on satiety, blood sugar, and insulin response. Eating Brazil nuts stabilized postprandial (after eating) blood glucose and insulin levels, which may be beneficial in preventing diabetes and weight gain. This study was rather small with only 22 participants so further confirmatory studies will be needed. Researchers speculate that a mineral known as selenium may explain the benefits of Brazil nuts. Selenium has been linked to better insulin and blood sugar responses in previous studies as well.

 

One of my personal favorites – the almond –  isn’t even considered a true nut. In fact almonds are seeds. Regardless of what category you put them in they are packed full of nutrients and can do a lot to boost your health. A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels. Another study looked at breast cancer risk, showing that those eating higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times. In a study published in 2014, scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. Little wonder that almonds and nuts in general are such an important part of the Mediterranean diet.

 

The lesson here? Continue to eat those nuts even if you or a loved one is participating in No Nut November 😉



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