About Nuts…
Throughout history, nuts have been a food staple around the world. Tree nuts are a traditional part of many ethnic cuisines, providing rich flavors that complement just about any herb, spice, fruit, vegetable, cheese or meat. Almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts… tree nuts are always a hit and a delicious addition to just about any recipe. As part of a main dish, salad, sandwich or dessert, or as snacks to enjoy for a casual party, nuts are as tasty as they are versatile. So whether your idea of entertaining is a special meal for your family, a casual picnic or party, a formal dinner or an evening experimenting with ethnic or regional cuisines, tree nuts are a perfect addition to the menu.
Did you know that…
Tree nuts are cholesterol-free and chock-full of important nutrients, including protein and fiber. They’re also a great source of vitamins such as folic acid, niacin and vitamins E and B6, and minerals like magnesium, copper, zinc, selenium, phosphorus and potassium.
On Average, 85% of the fat in nuts is unsaturated
Yes, nuts are relatively high in fat, but most of that fat is unsaturated. It’s important to look at not only the amount of fat you eat, but also the type of fat. Saturated fat can raise blood cholesterol levels, which can increase the risk of heart attack or stroke. Unsaturated fats, such as polyun- saturated and monounsaturated fats, can actually decrease low-density lipoprotein (LDL, or “bad” cholesterol) levels.
All three types of fats are found in varying amounts in foods:
• Monounsaturated fats are often liquid at room temperature and come mostly from plant foods such as avocados, olive oil and nuts including almonds, cashews, hazelnuts, macadamias, pecans and pistachios.
• Polyunsaturated fats are often liquid at room temperature and come mostly from plant foods such as walnuts, safflower, corn and sunflower oils.
• Saturated fats are often solid at room temperature and are found mostly in animal foods like lard, butter, the fat on meat and skin on chicken.
Eating nuts may help reduce the risk for heart disease
Recent medical studies indicate that nuts may play an important role in reducing the risk for heart disease. In one study, researchers found that although the benefits were greatest for frequent nut eaters, people who ate nuts even once a week had 25% less heart disease than those who avoided nuts completely. In another study, women who ate five or more ounces of nuts per week had one-third fewer heart attacks than those who rarely or never ate nuts. Similar findings have been seen in men.
Monounsaturated fats
Numerous studies have looked at the effect of monounsaturated fats on LDL (“bad”) cholesterol. It appears that a diet high in monounsaturated fats can reduce the level of arterydamaging LDL cholesterol without lowering HDL cholesterol (high-density lipoprotein, or “good” cholesterol).
In one study, people who had been following a low-fat diet (30 percent of calories from fat) were asked to increase their fat intake to 37 percent of calories. The additional dietary fat came from nuts and was primarily monounsaturated. Even with a higher fat intake, the study participants saw reductions in their LDL cholesterol levels.
Omega-3 fatty acids
Omega-3 fatty acids are commonly found in fish oils, but did you know that walnuts are a great “non-fish” source of this important nutrient? In addition to helping fight heart disease, omega-3’s have also shown promise against arthritis and other inflammatory diseases.
You can eat nuts even if you are watching your weight
Experts have found that including nuts in the diet does not appear to cause weight gain as long as total calories are controlled. Furthermore, eating just a handful (or one ounce) of nuts a day may help curb your appetite.
Nuts contain antioxidants and phytochemicals
Researchers are continually discovering important information about the roles of antioxidants and phytochemicals in the prevention of chronic disease. Antioxidants protect against oxidation, or damage to cells in the body. Oxidation may play a role in the development of cancer, diabetes, heart and lung disease and cataracts. Common examples of oxidation in everyday life include the rusting of metal and the browning of fruit. Several recent studies show that vitamin E, specifically, may reduce the risk for cardiovascular disease and certain cancers. Some nuts, including almonds, hazelnuts, pecans and Brazils, are good sources of antioxidants such as vitamin E and selenium.
Phytochemicals are plant compounds that appear to decrease the risk of heart disease, cancer and other chronic diseases. Examples of phytochemicals in nuts include flavonoids, phenolic components, isoflavones and ellagic acid.
Nuts fit into a healthy lifestyle
In fact, experts recommend eating a variety of foods from the U.S. Food Guide Pyramid every day in order to get the nutrients and calories you need. Nuts fall into the Meat, Poultry, Fish, Dry Beans and Nuts Group. The recommended number of servings from this group is 2-3 per day, or 140- 200 g of cooked lean meat. 65 g of nuts is equal to 28 g of cooked lean meat.
Nutrition in a nutshell…
We all have our favorites when it comes to tree nuts; fortunately, all nuts offer nutritional benefits. Some tree nuts are higher in vitamin E or selenium, others are higher in copper or zinc. By eating a mixture of tree nuts, you’re sure to get a variety of important vitamins and minerals.