Words: Ivette Figueroa
They’re not all the same, but a diet rich in nutrient-packed nuts is the first step to optimal health.
Health nuts rave about the almond, the walnut and the peanut—but what about the other guys? Brazil nuts, hazelnuts and macadamia nuts are packed with health-promoting nutrients, fiber, minerals, antioxidants and vitamins that are essential for optimal health. “Nuts are quite rich and are a great way to provide satiety (feelings of fullness),” says Felicia Stoler, a nutritionist & exercise physiologist in Holmdel, NJ, and author of “Living Skinny in Fat Genes.” They are full of monounsaturated fatty acids, such as oleic acid and linoleic acid, that help lower bad cholesterol and increase good cholesterol. Research suggests that a Mediterranean diet that is rich in monounsaturated fatty acids helps prevent coronary artery disease and strokes.
A typical serving of nuts is one ounce—a small handful—five or more times a week: Nuts can reduce your risk of both diabetes and heart disease, according to the ongoing Harvard Nurses’ Health Study of more than 80,000 women.
Q: Is roasting nuts unhealthy?
A: No. According to Stoler, roasting the nuts isn’t the problem. “Consuming oil-roasted nuts is not suggested because fat is being added to an already high-fat food,” she says. Essentially, it’s the hydrogenated or partially hydrogenated vegetable oil that nuts are often roasted in that introduces cholesterol-raising trans fats. Opt for the unsalted and raw or dry-roasted varieties instead.
Did you know….? Oil obtained from nuts have many traditional medicinal applications, such as in pharmaceuticals and as an emollient in the cosmetic industry. Its emollient properties help keep skin protected from dryness.
Nuts: Natural Weight-Loss Food? Although nuts are high in fat, eating portion-controlled amounts can placate your cravings and keep you from over-indulging in something far more unhealthy.
To Protect and Serve: Fresh nuts are always available, although their growing and harvesting seasons may vary, says Stoler. Because of their high fat content, nuts must be protected from rancidity. Unshelled nuts can keep for a few months in a cool, dry location. But, once they’re shelled or the container is opened, refrigerate or freeze them.
By using nuts in cooking and baking, you can benefit from their nutrition without overdoing calories. “Usually nuts are chopped and used in dishes and salads,” says Stoler. Nuts on cereal can boost your morning fiber intake and a sprinkling over pasta, salads or yogurt adds crunch and flavor.
Reposted with permission from New You Magazine: www.newyoumag.com
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Ivette currently works as an associate editor for Lifestyle Media Group, a Florida-based company that publishes regional lifestyle magazines. Previously, she was a copywriter for DentalPlans.com, the leading online distributor of discount dental plans. She was also the associate editor for New You Magazine, a national publication that covers the topics of cosmetic surgery, anti-aging medicine and beauty products.