I ran across a copy of the December 2011/January 2012 edition on AARP Magazine. An article by Beth Howard, entitled Go Nuts! (page 18) revealed data from a study done at the University of Toronto. The research indicated that NUTrition,(Eating nuts for nutrition) can vastly improve our lives.
The article stated that replacing 50 grams of carbs, with 2.5 ounces of nuts each day helps stabilize glucose in those with Type II Diabetes. Research showed that mice who were fed 2 ounces of walnuts daily had their breast cancer risk cut in half.
The pooled results of 25 clinical trials indicated the following; Eating 2.4 ounces of any kind of nuts on a daily basis reduced LDL (bad) cholesterol by up to 7 percent and decreased total cholesterol numbers by 5%.
Additional research suggests that those who eat nuts several times a week, lower their risk of cardiovascular disease by up to 74%. Even though nuts are high in fat and calories, studies from the Harvard School of Public Health show that women who ate two or more servings of nuts each day had actually had a lower risk of diebesity.
John Salge Blake is a registered dietician and clinical associate professor of nutrition at Boston University. He says that nuts increase satiety, which helps us to not get hungry again so quick. He suggests eating a daily amount of nuts that fit in the palm of your hand.
Here is a listing of some nuts and their nutritional values, and health bebefits:
169 calories per ounce(about 22 nuts).
Almonds reduce insulin resistance and lower LDL cholesterol.
I love almond pieces. I purchase them organic froma local health food store.
166 calories per ounce, (about 25-28 nuts).
Peanuts help reduce bad cholesterol, and to control diabetes.
Peanuts are the cheapest among al the nuts. Some stores sell them as low as 2 bags for $1.00
This has been my all time favorite snack for over 40 years. Sunflowr seeds have 165 calories per ounce(1/4th cup). They have been proven to lower LDL cholesterol.
161 calories per ounce(about 49 nuts). Pistachio’s may help reduce lung cancer risk and raise good HDL cholesterol. This is one nut that I absolutely do not enjoy.
196 calories per ounce(10-12 nuts).
Pecans lower LDL cholesterol.
This is another favorite of mine. Walnuts have 185 calories per ounce, which is the equidistant of 14 nut halves. In studies Walnuts lower breast cancer risk in animals.
Consider going nuts as part of your healthy lifestyle. Adding NUTrition to your diet may be one of the best decisions you can make.