Most folks watching their weight don’t eat raw nuts as a part of
their regular diet because they believe the fat content contributes to weight
gain. But once again a new study puts this myth to rest, showing that eating
nuts doesn’t lead to weight gain and may actually help us lose weight.
Nuts May
Help
In the new review of 31 trials, people
whose diets included extra nuts or nuts substituted for other foods lost about
1.4 extra pounds and half an inch from their waists. The weight loss, though small, suggests
that adding healthful amounts of nuts to your diet helps you to maintain your
ideal weight over time.
As a matter of fact, if you're watching your weight, a small
handful of nuts like almonds is a better snack choice than a snack high in
complex carbohydrates, such as a bran muffin. Past research also bears this
out, showing that eating nuts is beneficial for your weight.
In one study comparing those who
ate a low-calorie diet that included either almonds or complex carbs, the
almond group had a:
·
62 percent greater reduction in their weight/BMI
·
50 percent greater reduction in waist circumference
·
56 percent greater reduction in body fat
Nuts
Help Your Heart
As a natural, whole food, nuts are an excellent source of
antioxidants, vitamins and minerals that can boost your health in numerous ways
above and beyond weight control.
For instance, a study published
in the Journal of the American College of Nutrition found that those
who ate nuts gained numerous benefits compared to non-nut eaters, including:
·
Decreased body mass index and waist circumference
·
Lower systolic blood pressure
·
Lower weight
·
Less likelihood of having two risk factors for metabolic syndrome:
high blood pressure and low HDL (good) cholesterol (for nut consumers)
·
Less likelihood of having four risk factors for metabolic
syndrome: abdominal obesity, high blood pressure, high fasting glucose and a
lower prevalence of metabolic syndrome (for tree nut consumers)
Are Some
Nuts Better Than Others?
With the exception of peanuts (which are technically a legume,
heavily pesticide-laden and often contaminated with the carcinogenic mold
aflatoxin), most nut varieties have something to offer your health. Generally
speaking, each type of nut will offer a slightly different mix of nutrients for
your health. For instance:
·
Raw macadamia nuts are a
powerhouse of a nut, containing a wide variety of critical nutrients including
high amounts of vitamin B1, magnesium, manganese and healthful monounsaturated
fat, just to name a few. I eat about two pounds of macadamia nuts a week not
only because I enjoy them, but also because they are relatively low in carbs
and protein and high in olieic acid, omega-9 monounsaturated fatty acid, which
is the same fatty acid found in olive oil.
·
Walnuts: Walnuts are good
sources of plant-based omega-3 fats, natural phytosterols and antioxidants that
are so powerful at free-radical scavenging that researchers called them
"remarkable." Plus, walnuts may help reduce not only
the risk of prostate cancer, but breast cancer as well. They’ve also been shown
to reverse brain aging in rats and boost heart health in people with diabetes.
·
Almonds: One of
the healthiest aspects of almonds appears to be their skins, as they are rich
in antioxidants including phenols, flavonoids and phenolic acids, which are
typically associated with vegetables and fruits. A study in the Journal of
Agricultural and Food Chemistry even revealed that a one-ounce serving of
almonds has a similar amount of total polyphenols as a cup of steamed broccoli
or green tea.
·
Pecans: Pecans
contain more than 19 vitamins and minerals, and research has shown they may
help lower LDL cholesterol and promote healthy arteries. One of my favorite
treats is candied pecans in a salad at a restaurant. I know they have sugar but
a few grams or less a day is harmless.
·
Brazil Nuts: Brazil
nuts are an excellent source of organic selenium, a powerful
antioxidant-boosting mineral that may help prevent cancer.
So go ahead – grab a handful of nuts and get healthy!
| STATS | |
| Journey Day: | 106 |
| Today's Calories: | 1650 |
| Daily Calorie Goal: | 1700 |
| Next Weigh In: | 5/7/14 |
| Days till Weigh-In: | 9 |
| Starting Weight: | 351 |
| Current Weight: | 336 |
| Lost So Far: | 15 |
| DAILY CALORIE TRACKER | |
| 'Meatless' Monday 4/28/14 | |
| Calories | |
| Breakfast | |
| English Muffin (light) | 100 |
| PB2 & Strawberry Jam | 120 |
| Sliced Fresh pineapple chunks | 100 |
| Hazelnut Crème Decaf | 0 |
| Organic Mixed Greens | 0 |
| Total: | 320 |
| Sm. Banana | 80 |
| Hazelnut Coffee | 0 |
| Total: | 80 |
| Lunch | |
| PB2 & Strawberry Jam on MG bread | 370 |
| Mixed nuts | 160 |
| Protein drink | 80 |
| Organic Mixed Greens | 0 |
| Total: | 610 |
| Snacks | |
| Red Delicious | 60 |
| Total: | 60 |
| Dinner | |
| Mushroom, spinich, mozzerella omlet wrap | 420 |
| 1/2 boiled red pototoe w/tab of butter | 100 |
| Fresh Spinich - steamed | 0 |
| Total: | 520 |
| Snacks | |
| Hazelnut Crème Decaf | 0 |
| Sliced Fresh Strawberries | 60 |
| Daily Total: | 1650 |
| Daily Calorie Goal: | 1700 |
| 25 min exercise (minimum) | Yes |
Sources
and References
