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Nuts: “Ask The Expert” Column
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By Liz Pearson
I used to think nuts were fattening but now I've heard they're actually good for you. What's the most healthful nut to eat?
The 90's were the low-fat decade and many people stopped eating nuts. Today, nuts are definitely back on the menu based on their ability to protect your heart, decrease your risk of diabetes, help prevent cancer and more. Does one type of nut deserve a more prominent place in your diet? Let's take a look at the evidence.
Health all-stars
All nuts appear to protect health. In the Harvard Nurses' Health Study involving over 80,000 women, those who ate a handful of nuts about five times a week slashed their risk of heart disease by 35% and type II diabetes by 27%. Nuts help lower LDL cholesterol (the bad cholesterol that clogs arteries) and triglycerides (another unhealthy fat in the blood), make your arteries more elastic and keep blood sugar levels in check. Nuts are also linked to a reduced risk of some cancers, including colon cancer. In laboratory animal research from the University of California at Davis, for example, almonds were far more effective than wheat bran in stopping cancer cells from forming.
Why nuts work
Much like fruits and vegetables, nuts contain a complex mix of vitamins, minerals, fibre and beneficial plant compounds. They are generally rich in protein and disease-fighting nutrients such as magnesium, vitamin E and copper, as well as antioxidant-rich plant compounds, such as flavonoids. Although nuts are known for their high-fat content, they contain primarily heart-healthy polyunsaturated and monounsaturated fats.
The best nut?
My recommendation is to eat a wide variety of nuts. Almonds, the most nutrient-rich nut, are especially high in vitamin E and magnesium. Walnuts contain lots of heart healthy omega-3 fats. Peanuts (which are actually from the legume family) can't be beat for folate, an all-star health protector. Brazil nuts are loaded with cancer-fighting selenium, while pecans are especially rich in antioxidants. Cashews, macadamia nuts and Brazil nuts contain slightly more saturated fat than other nuts, so reach for them less often. Peanut butter and other nut butters also fit into a healthy diet. Buy brands that are trans-fat free. Don’t buy lower-fat or "light" varieties of peanut butter. While lower in fat, they have the same calories as regular peanut butter because they contain more sugar.
The nut diet?
Because nuts are quite filling, research has found that they can prevent overeating and help you maintain a healthy body weight. Just eat them in moderation. Enjoy a small handful (1 oz/28 g) each day, or sprinkle them on yogurt, cereal or salads. Add them to veggie dishes, pastas or stir-fries, or munch on one of my favourites, a peanut butter sandwich. There is little nutritional difference between dry roasted and raw nuts, but stay away from nuts oil-roasted in trans fats, and choose nuts with no added salt whenever possible. Truly, healthy eating never tasted so good.
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