I am sure that you think that nuts are high in calories and fat... and you are absolutely right! Nuts are calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to over-eat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.
The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty eats to 1 to 2 oz per day.
Here are some important factoids of nuts:
1. Researchers found that people who eat nuts regularly have lower risks of heart disease. Several studies have confirmed the benefits to the heart of nut eating. In addition to the cardiac benefits of consuming nuts, the risks of having a stroke, of developing type 2 diabetes, of developing dementia, of advanced macular degeneration and of gallstones have all been found to be lowered by eating nuts. Calculations suggest that daily nut eaters gain an extra five to six years of life free of coronary disease, and regular nut eating appears to increase longevity by about 2 years.
2. Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.
3. The more often nuts are eaten the better as the benefits appear to increase as the frequency of nut consumption increases.
4. The studies above suggest that 30 to 60 grams (1-2oz) of nuts should be consumed daily to gain the maximum benefits seen. Nuts are of course a fatty food and many might worry that they will put on weight by eating more nuts. 30 grams (or one ounce) of most nuts contain about 800 kilojoules (200 kilocalories). Happily though, on present evidence, nuts do not seem to cause weight gain. Nuts appear to satisfy hunger sufficiently well to appropriately reduce the consumption of other food.
5. There is just one note of warning though. Many surveys suggest that between one in one hundred and one in two hundred people may be allergic to one or more types of nuts in the West. I have not come across studies in India. 6. Please avoid sugary or salted nuts. Have plain, organic nuts to get maximum health benefits. Lonavala is famous for chikkis made of nuts – but have too much sugar. Chikki made with jaggery (gur) are healthier. Using alternatives like honey, dates and figs are even better.
Which nuts to eat?
Peanuts is an excellent source of B vitamins, including folate, riboflavin and niacin. All of which are essential for healthy metabolism and growth; a deficiency of them can cause muscle degredation and fatigue. Like peanuts, walnuts also have important benefits for your heart because of the omega 3 and omega 6 fatty acids they contain. Both omega 3 and omega 6 are also needed for maintaining healthy joints and brain function.
Another must are Brazil nuts. A recent study conducted at the University of Illinois in the US suggests that Brazil nuts may play a vital role in preventing breast cancer. According to the scientists who carried out the study, this benefit is probably a result of the high amounts of selenium they contain. Selenium is a powerful antioxidant that helps neutralise harmful free radicals that can attack healthy cells and increase the risk of serious conditions like heart disease and cancer - including breast cancer as already mentioned, and lung, bowel and prostate cancer.
Other nuts that are particularly good include: pistachios for their high iron, protein and fibre content and high levels of magnesium, which helps control blood pressure; hazelnuts because they are one of the richest sources of the antioxidant vitamin E; and cashew nuts for their high iron content which is needed to make haemoglobin - the red pigment in the blood. Pecans are a low-nutrient, high-fat nut, so imagine what some pecan filled sweet-meat will do to you. 28 gm of pistachios will give you 3gm of fibre and more potassium (275mg) than a small orange. Start shelling, already. 57gm of almonds contains as much fibre as an apple, almost as much potassium as a banana (436gm), and 10mg of vitamin E. Macadamia nuts contain very few nutrients (almost no vitamin E) and they’re loaded with fat, so avoid these.
References: Several websites, GuruMaa Pravachans, health magazines.
