Health benefits of nuts and seeds
ByFrom the Johns Hopkins University Medicine reports, the following is a summary on the benefits most informed “health nuts” (pun intended) already know. For those who don’t, its time to join the bandwagon.
Nuts contain monounsaturated fats, which help lower low-density lipoprotein (LDL, or “bad”) cholesterol and may raise high-density lipoprotein (HDL, or “good”) cholesterol when substituted for saturated fats in the diet. Several major studies have found that eating nuts significantly reduces the risk of coronary heart disease — by 25–50% in both men and women. The Nurses’ Health Study, found that regularly eating nuts and peanut butter reduces the chance of developing type 2 diabetes by 21–27%.
Nuts are rich in vitamins, minerals, and other phytochemicals beneficial to your health. For example, walnuts contain a type of omega-3 fat similar to fish oil, and almonds contain calcium and vitamin E. Nuts are also excellent sources of protein and fiber.
Despite nuts and seeds being calorie dense (160–200 calories per oz), research shows that people who eat nuts tend to weigh less than those who don’t eat nuts. Possible explanations: Nut eaters may follow a healthier diet (lower in calories and saturated fat) than people who abstain from nuts, and those who are overweight may shun nuts because of their high-calorie content.
Because nuts are filling due to their high protein and fiber content, snacking on them tend to curb appetite afterwards and help decrease caloric intake naturally. Furthermore, because protein requires more energy to digest than fats or carbohydrates, more calories are used in the process.
I know some high-level vegan strength athletes who are serious eaters of nuts and seeds, using them as the mainstays to supply the extra calories and protein requirements that their gruelling training regimen requires.
So as not to overeat on nuts and seeds, I usually measure what I choose to eat, grind them on my coffee/spice grinder, and spread them over my salads or steamed vegetables, or mix them with my stews or soups. That way I don’t get tempted to eat the whole bag ! Remember, these are very high caloric foods, and should be approached carefully and mindfully.
