Nuts good for you
Dec 02, 2002
A close look at nutritional research reveals that although they contain a lot of fats nuts are not entirely a dietary demon
A close look at nutritional research reveals that although they contain a lot of fats nuts are not entirely a dietary demon.
Eating nuts can have considerable benefits for heart health and is unlikely to add to any excess baggage we may carry.
Nuts are an intensely fatty food, with about 80 per cent of the calories they offer coming from fat. While this fact might seem somewhat unpalatable, it should be borne in mind that the types of oils found in nuts such as almonds, cashews, walnuts, hazelnuts and Brazil nuts is predominantly of healthy monounsaturated and polyunsaturated types.
One potential effect of these beneficial fats is to reduce blood levels of low-density lipoprotein (LDL) cholesterol, which is believed to have artery-clogging potential in the body.
Nuts are also rich in fibre and natural plant substances known as sterols, both of which are thought to a have cholesterol-quelling potential by helping to block its absorption from the gut.
Although many people with raised cholesterol levels are warned off eating nuts, this advice is simply not based on science. Several studies show that including nuts in the diet can lower LDL cholesterol levels by up to 10%.
Nuts are also rich in nutrients believed to have heart-disease protective properties such as vitamin E, magnesium, copper and potassium.
It is no wonder that five studies have found that those who eat nuts tend to be at lower risk of heart disease. One study found that women who eat at least 125g of nuts a week had one-third fewer heart attacks than women who rarely or never ate nuts.
For the best health benefits, nuts are probably best taken in their raw, unroasted, unsalted state.
Despite being full of calories, they are unlikely to increase our weight: the body compensates by eating less of other foods.
The Guardian
Eating nuts can have considerable benefits for heart health and is unlikely to add to any excess baggage we may carry.
Nuts are an intensely fatty food, with about 80 per cent of the calories they offer coming from fat. While this fact might seem somewhat unpalatable, it should be borne in mind that the types of oils found in nuts such as almonds, cashews, walnuts, hazelnuts and Brazil nuts is predominantly of healthy monounsaturated and polyunsaturated types.
One potential effect of these beneficial fats is to reduce blood levels of low-density lipoprotein (LDL) cholesterol, which is believed to have artery-clogging potential in the body.
Nuts are also rich in fibre and natural plant substances known as sterols, both of which are thought to a have cholesterol-quelling potential by helping to block its absorption from the gut.
Although many people with raised cholesterol levels are warned off eating nuts, this advice is simply not based on science. Several studies show that including nuts in the diet can lower LDL cholesterol levels by up to 10%.
Nuts are also rich in nutrients believed to have heart-disease protective properties such as vitamin E, magnesium, copper and potassium.
It is no wonder that five studies have found that those who eat nuts tend to be at lower risk of heart disease. One study found that women who eat at least 125g of nuts a week had one-third fewer heart attacks than women who rarely or never ate nuts.
For the best health benefits, nuts are probably best taken in their raw, unroasted, unsalted state.
Despite being full of calories, they are unlikely to increase our weight: the body compensates by eating less of other foods.
The Guardian