-People who eat nuts at least twice a week are much less likely to gain weight that those who almost never eaten nuts. (Obesity)
-Eating nuts ≥2 times/week was not associated with greater body weight gain during 8 years of follow-up in healthy middle-aged women. (The American Journal of Clinical Nutrition)
Nuts can be high in calories, so moderation is the key! Limit your intake to 1 to 2 oz (about a quarter cup or palm-full) of unsalted nuts per day. Instead of simply adding them to your diet, eat them as replacements of foods that are high in saturated fats.
Almonds:
Almonds have less fat than many nuts and are jam-packed with nutrients and disease-fighting antioxidants. In fact, one ounce supplies the same amount of benefit as a cup of green tea. With 94mg of calcium per quarter cup, they’re also a great bone-builder. Plus, eating almonds has been proven to lower cholesterol and reduce the risk of heart disease. They can also help decrease blood sugar levels, providing protection against diabetes
Pistachios:
This little nut comes out big on nutrition. They are high in monounsaturated fat (healthier fat), which will help protect you from heart attacks. The copper, magnesium and B vitamins in pistachios all strengthen your immune system and protect you against illness and disease. A serving of pistachio nuts also provides about the same amount of fiber as found in a serving of oatmeal.
Walnuts:
They’re one of the best plant sources of essential fatty acids such as Omega-3s, so they can help reduce the effects of aging on your
brain, improve your cardiovascular health, lower blood pressure and decrease LDL (“lousy”) cholesterol. In addition, one handful boasts more antioxidants than any other shelled snack
Peanuts:
Peanuts are a great source of protein—about 20-30% protein. They are packed with vitamins especially potassium and B vitamins, which help maintain healthy skin, hair and muscle tone. 85% of the fat in peanuts is unsaturated fat, and 50% of this fat is monounsaturated fat, which helps clear the blood of the “lousy” LDL (low-density lipoprotein) cholesterol, making your arteries cleaner and lowering your risk of heart disease
Cashews:
Cashews are an excellent source of iron, offering nearly 10% of your daily value of iron in a single serving. Compared with other
nuts, cashews are a good source of folate and vitamin K, which helps keep bones strong and blood clotting normal. F
Pecans:
This southern specialty offers heart healthy benefits by lowering cholesterol. It also promotes prostate health, so encourage the
men in your life to grab a handful!
Macadamia nuts:
This large nut is getting recent notice for being one of the highest natural sources of selinium! One nut can contain more than a day’s worth of selenium—which helps lower LDL (“lousy”) cholesterol and reduces the incidence of blood clots and heart disease. Keep in mind, too much selenium can be dangerous, so make these a rare treat
HOW TO INCORPORATE NUTS INTO YOUR DIET:
1. Eat nuts straight out of the package or use them to create simple snacks:
Making healthy trail mixes snacks with nuts unsweetened cereal and dried fruit.
Buy plain nuts and sprinkle with your favorite spices to avoid added sugar, salt, and saturated fats.
2. Add nuts to side dishes:
Cook brown rice in a skillet with nuts, ginger, and raisins to enhance flavor.
Add almonds to green beans dish for a crunchy texture and extra protein.
Sprinkle potato soup with mixes pecans or hearty split pea with hazelnut for added flavor and texture.
3. Turn a salad into a meal with nuts:
Add pecans and/or walnuts with blue cheese to a spinach salad or garnish chicken salad with slivered almonds.
4. Incorporate nuts into main courses:
Top a salmon fillet with almonds and bake or broil it until browned.
Add toasted cashews to stir-fry dishes.
Sprinkle chopped mixed tree nuts on casseroles.
For a light breakfast, prepare rolled oats and sprinkle in a handful of walnuts.
5. Enjoy frozen desserts with nuts:
Top ice-cream or frozen yogurt with pecans or macadamia. For an easy and inexpensive
alternative, blend frozen bananas with cream and natural peanut butter in a food processor.
6. Bake with nuts:
Add walnuts to brownies or pecans to chocolate chip cookies.
Make healthy muffins using whole wheat flour, skim milk and almonds.
Sources: University Of Michigan Health System
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