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In Today's Issue
- Get finally rid of your diabetes!...
- Health Problems: Go For Nuts
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
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Health Problems: Go For Nuts
Dear Reader,
They're delicious... and nutritious... full of crunchy goodness; and where once they were considered too high calorie to be eaten regularly, people are taking a second look at nuts. This is likely the result of two new studies that have drawn attention to the benefits of nuts for control of blood sugar. Aside from this benefit, nuts have been associated with weight control and improving heart health. One study from 2013 found that eating nuts might even help you live longer.
The good
news is that nuts
are not linked to weight gain according to a team from Purdue University, which runs counter to lots of conventional diet wisdom out there. Yes, nuts do have lots of calories (one ounce has from 160 to 200 calories) as you've seen; they're also loaded with other good for you nutrients. So if you eat them in moderation, watching your serving size, you can reap the benefits without taking in lots of extra calories.
In terms of diabetes, work appearing in Diabetes Care found that eating pistachios daily helps those at risk of developing diabetes
maintain control over their blood sugar. Another study in PLOS One saw that tree nuts (including almonds, Brazil nuts, cashews, pecans) might help with blood
sugar control in those who already have type 2 diabetes. Nuts have also been shown to improve
insulin sensitivity, and this brings down the risk of diabetes.
If you're wondering why so much of the research in the area is funded by the nut industry, the answer is simple. There's too little government funding for this type of work, as is the case for many areas of research. The nut industry understands the health benefits of their product and is working hard to get the word out. Even though they give grants to researchers, the teams work independently and the studies are peer reviewed before they can appear in a journal.
Modern medicine has
known for some time now that nuts are good
for the heart. And the ability of the nut to bring down cholesterol is also well understood. The protein naturally in nuts helps to keep blood sugar stable, and the fiber helps with controlling your weight by helping you feel full after you eat. Of course the crunch value may also contribute to that feeling of being satisfied after eating a serving of nuts.
Continues below...
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Health Problems: Go For Nuts Continued...
All kinds of nuts are healthy, similar in protein content, fiber and fat. Even though nuts are about 80% fat, it's good fat, the unsaturated kind. Some types of nuts, almonds for instance, are the best sources of vitamin E, cashews are a good source of magnesium and pistachios are full of the phytonutrients key to healthy eyes while also supplying plenty of magnesium, folate and vitamin E. Nuts even contain arginine, an amino acid that's needed to create nitric oxide, a substances the body uses
to relax blood vessels.
Your best bet is to eat a variety of nuts to get the most well rounded set of nutrients in their natural state. You get all the benefits and won't be as likely to get bored with one taste.
One to (possibly for someone very active) two ounces a day is a smart limit to set. How many nuts that is depends on the nut in question, for almonds it's 25, pistachios it's 40; but only 17 macadamia nuts. Going
unsalted is the best bet, but if this is too bland, you can try a sprinkle of cinnamon and broil, or add some rosemary and garlic to taste. You might want to add nuts to a salad or stir fry dish, rather than enjoying them atop a sundae. The good news is that any kind of nut can take the place of other, less healthy snacks. Just pay attention to how many you eat, perhaps give yourself the serving size and put the rest away, so you can't overeat without thinking.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://www.webmd.com/diet/news/20140910/nuts-health
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