Hey friends, today it's all about nuts, and I don't mean going nuts from the kids or work; no, we're talking about the ones you nibble on when you need a snack or the ones you eat while at a holiday party.
Some people aren't sure if eating nuts is healthy for them or not. As they are high in fat, most people associate that with not being a good thing. However, fats are not the enemy when we are talking about healthy fats, which nuts have.
Sure, if you eat a whole bag full, that isn't ideal, but if we are talking about normal servings, which we will get into, there is nothing wrong with eating nuts. In fact, they are known to improve your health, not deplete it. Yes, you heard me right, nuts are tremendous! Now, let's get into why that is.
It's not a good idea to avoid nuts
Melissa Diane Smith, a holistic nutritionist, who looked closely at the 2017 Global Burden of Disease Study, summarized this, "nearly 500 researchers examined nearly 100,00 data sources" concerning the most comprehensive analysis of the cause of death. What they found was quite shocking. One of the leading causes, or 'dietary risk factors for death' was not eating enough nuts. "Eating more vegetables could potentially save 1.8 million lives, but eating more nuts and seeds might save 2.5 million."
According to the study, one of the main 'healthy foods missing from most diets around the world actually are nuts and seeds!"
What makes nuts so healthy?
Remember when we were talking about healthy fats? Well, that is one reason nuts are so good for you. Others include but are not limited to:
dietary fibervegetable proteinvitamins such as E, folic acid (a B vitamin), niacin, potassium.different minerals to include zinc, copper, and magnesium.
In addition, they contain amino acid arginine, which helps your body build protein along with high antioxidant properties keeping your body's overall health.
Keeping a strong heart
Multiple studies show that eating "five or more servings (five ounces) of nuts per week" reduced "coronary heart disease incidence and death."
Healthy blood sugar levels
An article was written by Nutrients in November of 2017 that talks about "Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors." To summarize the findings they found, "nut consumption could play a role in reducing the risk of Type 2 Diabetes (T2DM) and cardiovascular disease (CVD) through improvement in glucose and lipid metabolism, weight maintenance and improved endothelial function" (a thin membrane that lines the inside of the heart and blood vessels.)
As nuts are low in carbohydrates, they rarely raise a person's blood sugar levels. See the chart below for dietary information.
Nutrient content of raw nuts per 100 g *.
AlmondWalnutHazelnutMacadamiaPecanPistachioBrazil NutCashew NutPeanutPine NutChest NutEnergy (kcal)579654628718691560659553567673213Carbohydrate (g)21.5513.7116.713.8213.8627.1711.7430.191613.0845.54Protein (g)21.1515.2314.957.919.1720.1614.3218.222613.692.42Lysine (g)0.5680.4240.420.0180.2871.1380.490.9280.9260.540.143Arginine (g)2.4652.2782.2111.4021.1772.1342.142.1233.0852.4130.173Total fat (g)49.9365.2160.7575.7771.9745.3267.143.854968.372.26Saturated fat (g)3.86.1264.46412.0616.185.90716.1347.78374.890.425MUFA (g)31.558.93345.65258.87740.80123.25723.87923.7972418.760.78PUFA (g)12.32947.1747.921.50221.61414.3824.3997.8451634.070.894Total Fiber (g)12.56.79.78.69.610.67.538.53.78.1Folate (μg)449811311225122252403462Calcium (mg)26998114857010516037921627Magnesium (mg)27015816313012112137629216825132Sodium (mg)1205013121823Potassium (mg)7334416803684101025659660705597518Copper (mg)1.031158617250.7561.21.31.74321951.1441.3240.447Iron (mg)3.712.914.73.692.533.922.436.684.585.531.01Zinc (mg)3.123.092.451.34.532.24.065.783.276.450.52Selenium (μg)4.14.92.43.63.87191719.97.20.7NAα-tocopherol (mg)25.630.715.030.541.42.865.6508.339.33NAβ- 0.230.150.3300.3900.010.03NA0NAγ- 0.0720.830024.
