Nuts:
Not all fats are created equal
By
Anita Romaniw
Nuts
have had a roller coaster reputation. Once upon
a time, nuts were held in high esteem. Romans
considered nuts food for the gods. Incas made
pots in the shape of highly prized peanuts.
Walnuts were used to treat head ailments in
Renaissance days, given their similarity to
the brain. More recent decades have shunned
nuts, fearing their high fat content and potential
for weight gain. But all fats are not created
equal; with new research on the rise, the lowly
nut may well be at the top of your grocery list
of health-promoting staples.
Heart Disease and Diabetes
Many
studies from around the world have found that
people who eat nuts on a regular basis can cut
their risk of heart disease by up to half. A
small handful of walnuts or almonds, about 1
to 3 ounces, can help lower high blood cholesterol
levels and other blood factors linked to heart
disease. A major study that tracked thousands
of nurses found that those who ate just an ounce
of nuts or peanut butter 5 times a week, lowered
their risk of Type 2 diabetes by at least 20%.
It appears as though plant fats have plenty
of health benefits.
Benefits
of Nuts
-
Nuts come from plants so they're cholesterol-free.
-
High
in plant protein, they're a mainstay for vegetarians
-
Their
mono and polyunsaturated fats help lower cholesterol
when substituted for more saturated, animal
fats.
-
High
folate and B vitamin levels may help lower
blood homocysteine levels, reducing heart
disease risk.
-
Valuable
potassium, magnesium and copper are all linked
to heart health.
-
The
antioxidant Vitamin E may also be heart protective.
-
The
dietary fibre in nuts helps manage blood sugar
levels, lowers cholesterol and benefits colon
health.
-
A
variety of healthy plant substances provide
additional antioxidant and cholesterol-lowering
benefits.
Which
nuts are best?
Nuts
have more in common than not. They are one of
the best plant sources of protein despite being
high in calories and unsaturated fat. A few
differences set some apart from others. Walnuts
are highest in omega-3 fatty acids (also found
in red fatty fish), popular for helping lower
cholesterol. Almonds are a great source of bone-building
calcium. Brazil nuts are high in the antioxidant
selenium, linked to helping prevent some cancers.
Chestnuts
have the least calories and fat, while macadamia
nuts have the most. Dry-roasted nuts have the
same fat and calories as oil-roasted. Nut butters
have the same nutritional advantages as nuts.
Peanuts are similar to other nuts nutritionally,
but are part of the legume family, which includes
dried beans and peas.
Fortunately
the high fat content of nuts makes them very
filling, helping curb hunger for long periods
of time. An ounce or two a day of nuts or nut
butters is all you need for valuable health
benefits. Instead of using nuts as a snack where
you might be tempted to go beyond 1-2 ounces,
incorporate nuts into meals: add chopped nuts
to fruit or vegetable salads, yogurt, oatmeal,
dry cereals, muffins or loaves, pancakes, stir
fries, rice dishes or even chicken salad. Health
experts recommend we enjoy at least 2 plant-based,
vegetarian meals per week. Hopefully nuts will
find a place in your home.
Anita
Romaniw is a Community Nutritionist
with Fraser Health Authority. She can be reached
at 604-864-3400.
