Multiple studies have shown the benefits of eating tree nuts. Here are seven things to know:
1. Decreased blood sugar levels
Eating nuts has been linked to a lowering of blood sugar levels in those with type 2 Diabetes. It has also been linked to lowering complications arising from type 2 Diabetes.
2. Lower bad cholesterol levels
Nuts have also been shown to lower bad cholesterol levels. This means that daily intake of nuts could reduce chance of heart attack and stroke.
3. Reduced cancer and all causes mortality
There have been studies that have linked consumption of nuts to reduction in cancer and mortality from all causes. A study found mortality reduction by an astounding 39% over a period of 4 years.
4. Get vital nutrients
Almonds can provide you with Calcium and vitamin E. Walnuts will provide you with anti-oxidants and Omega 3 fats. Pistachios are rich in vitamin B6, which is important to keep hormones in balance (could be useful for those experiencing period problems). Pistachios also have lutein and zeaxanthin. These play important role in protecting eyes. Pecans are rich with plant sterols. These are compounds that lower cholesterol levels. Pecans are a great source of vitamin B3, anti-oxidants, and oleic acid. If you are looking for minerals, Brazil nuts can provide you with Selenium, while Cashews provide iron and zinc.
5. Watch for allergies
Some people have visible allergies to nuts. Others have hidden allergies. So if you are starting out for the first time on incorporating nuts in your diet start slow with a very small portion size and increase it gradually over weeks. If you get an allergic or inflammatory response you may have to avoid nuts or reduce portion size.
6. Un-roasted and unsalted are the best
Consume your nuts raw. It is best to avoid roasted and/or salted nuts. Avoid nut butters as you may overdo the portion size. Most studies on benefits of nuts have used raw nuts. If you wish to include almonds in your diet then it may be best to soak them overnight.
7. What to consume
It is best to restrict daily nut consumption to 1 to 1.5 ounces per day. The best nut with most studies showing its benefits is Walnut. Another great nut is Almond and so also is Pecan. Make sure you have these daily. Since some nuts like Cashews, Brazil nuts, and Macadamia are rich in saturated fats, you want to include them in your diet no more than once a week and in small portion sizes of just a few pieces.
Nuts are delicious and healthy and that is a rare combination. So why not make the most of it?
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Credits:This has been written by Raj Shah and edited by Ketna Shah.