Nuts are rich in nutrient energy and a good alternative protein source. However, they are also packed with fats and calories, which bring their effectiveness regarding weight loss issues into question. When consumed in moderation as part of a regular diet pattern, however, they provide many benefits to health.

By consuming a few nuts a day, the sole disadvantage of nut consumption is offset their ability to decrease heart disease risks, especially in cases of sudden deaths following cardiac events. Modifying the diet to include nuts by tweaking menus can vastly improve lifestyles for persons with cardiovascular profiles at elevated risks.

There are many advantages to eating nuts. They are a great source of plant protein, and recommended for those who wish to replace high-fat meat based protein in their diet. They are packed with dietary fiber, plant sterols and phytonutrients. They also contain antioxidants including Vitamin E, which has many other health benefits as well.

A diet with a balanced but frequent nut intake helps to reduce risks of heart disease by reducing the lipid profile of blood. It also lowers the risk of diabetes by and gallstone disease. Nuts are also helpful to counter obesity by suppressing hunger and reducing body weight. Including nuts in the diet can improve health by reducing the risk of type 2 diabetes. The fiber and monounsaturated omega-3 fatty acids in nuts improve insulin sensitivity.

Nuts are rich healthy unsaturated fats including monounsaturated fats which consist of the omega-3 fatty acids responsible for lowering harmful low density lipoprotein (LDL) cholesterol. Almonds and walnuts are particularly beneficial in reducing LDL levels in the blood. Walnuts may help lower total cholesterol and also help reduce weight. Ellagic is a component of walnuts which protects the endothelial function in the heart from inflammation, and may also protect from bone loss in osteoporosis by helping with the function of bone cells. Polyphenols found in nuts may help in improving blood circulation.

Limiting the consumption of nuts to a handful of nuts daily, up to a couple of ounces is recommended to derive the commonly known health benefits. But these are more effective when other dietary factors are also remedied, such as reducing saturated fats found in meats and dairy products in the diet.

There are a large variety of nuts, which include walnuts, almonds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachio nuts, and peanuts. They each have differing characteristics of flavors and nutrient composition. It is important to consume them in their unprocessed, raw firm for maximum results. Nut butters such as peanut butter can be used alternatively to suit tastes and ease of use issues.

How do nuts earn the status of a super energy food with innumerable health benefits? Countering the fact that nuts have a high count of calories is the evidence of the multiple areas of overall improved health derived from their inclusion in the diet, as concluded by two Harvard studies.

The first study by Li, T.Y et al (1) showed women with type 2 diabetes lowered their risk for cardiovascular disease by a significant amount by consuming nuts, including peanut butter for five days a week. Their blood lipid profile improved with the decrease in total cholesterol and LDL levels.

Another study by Bes-Rastrollo, M. et al (2) confirmed that the long-term strategy to include nuts in the diet of healthy persons helps them control their weight and actually reduces the amount of weight gain. Thus eating nuts also reduces the risk of obesity.

If you have elevated cholesterol levels and would like to lose weight as well as improve your plasma lipid profile, and improve your lifestyle over the long-term, then we can help by recommended diet plans which include effective and resourceful ways to include healthy foods in your daily diet.

References:

(1) Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes Li, T.Y; Brennan, A.M; Wedick, N.M; Mantzoros, C; Rifai, N; Hu, F.B.: Journal of Nutrition. 139(7): 1333-1338, July 2009.

(2) Prospective study of nut consumption, long-term weight change, and obesity risk in women Bes-Rastrollo, M; Wedick, N.M; Martinez-Gonzalez, M.A; Li, T.Y; Sampson, L; Hu, F.B.: American Journal of Clinical Nutrition. 89(6): 1913-1919, June 2009.