Nifty News about Nuts

In case you had any doubts about the benefits of eating nuts, three new studies indicate that including them as part of your diet can lead to lower weight as well as better health. The investigations all focused on the consumption of tree nuts, which include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. One of the studies, which included more than 14,000 participants, found that those who ate more than ¼ ounce of tree nuts daily weighed less, had lower systolic blood pressure (the top number), higher HDL (“good”) cholesterol and had lower intakes of sugar, saturated fats and sodium than those who didn’t eat nuts. A second study, from Canada, found that when individuals with type 2 diabetes replaced a portion of the carbohydrates in their diets with two ounces of tree nuts daily, their total cholesterol, LDL (“bad”) cholesterol, blood pressure and 10 year risk of coronary heart disease all declined. The third study, from Loma Linda University in California, found that eating one ounce of tree nuts per week was associated with a lower prevalence of metabolic syndrome, a combination of risks factors that can lead to diabetes and heart disease. All three studies were presented in April 2012 at the Experimental Biology Meeting in Boston.
My take? I enjoy nuts, eat them frequently and also use them in cooking. I buy mostly raw, unsalted varieties and store them in the refrigerator until I need them. You can toast nuts yourself by stirring them about in a dry skillet over medium-high heat, tossing them occasionally until they are done to your liking, or by spreading them on a baking sheet placed in an oven at 350 degrees. Use them up quickly. Unsaturated nut oils oxidize quickly on exposure to heat, light and air, creating rancidity that makes them smell and taste bad (like oil paint). Bear in mind that despite their health benefits, nuts are relatively high in calories, so enjoy them in moderation. I usually eat a handful per day - my favorites are cashews, almonds and walnuts.

From:  Dr. Andrew Weil's Daily Health Tips

Sources:Karen Jaceldo-Siegl et al,  “Nut intake and risk of metabolic syndrome”,  The Journal of the Federation of American Societies for Experimental Biology,” April 9, 2013 27:120.8

Victor L Fulgoni, III et al, “Tree nut consumption is associated with better diet quality, nutrient intake of select nutrients, and better measures of some cardiovascular risk factors (CVRF): National Health and Nutrition Examination Survey (NHANES) 2005-2010,” The Journal of the Federation of American Societies for Experimental Biology, April 9, 2013 27:847.13