Fat Content & Health Benefits

Ironically, it may be the fat content of nuts that accounts for their seeming health benefits; nuts are undeniably rich in fat, chiefly monounsaturated fat, which is increasingly recognized as having cholesterol-lowering properties.

But that's not the whole story: according to a recent review, when nuts are added to experimental diets, subjects' cholesterol levels tend to drop more than would have been predicted by the dietary-fat manipulations alone, suggesting that other substances in nuts have heart-healthy effects.

Most nuts are rich in fiber, vitamin E, magnesium and folic acid—all known to help reduce the risk of heart disease (and, in some cases, cancer). There's also evidence that substances found in nuts, such as plant sterols and arginine, an amino acid, may account for some of the cardiovascular benefits.

An Ounce A Day

Most nutrition authorities agree that a moderate amount of nuts daily—an ounce a day, or around five ounces per week—is a sensible target to aim for, especially if the nuts replace other fatty foods.

Nibbling on a handful of almonds instead of potato chips doesn't seem to cause weight gain. One reason that nuts may not be as fattening as previously feared is that they are high in fiber and not all of the fat is completely absorbed by the human body.

Peanuts are highest in protein and folate, followed closely by almonds. Walnuts are rich in linolenic acid, which helps reduce blood cholesterol. Almonds and hazelnuts are high in vitamin E, an antioxidant. Hazelnuts are a good source of copper and rich in magnesium—both cardioprotective.

Brazil nuts, high in selenium, may help protect against cancer. Macadamias are among the highest in fat, but most of it is unsaturated.

Adding to the case for nuts, a recent government study found that people who regularly eat nuts tend to have healthier diets overall than non-nut eaters—and, surprisingly, they derived a smaller percentage of their calories from fat. The trick, it seems, is moderation—learning to stop at one ounce a day. This equates to a level 1/4-cup measure or a large handful (for those who like to count, 30 almonds or 20 walnut halves).

For healthy nut snacks, try these recipes:

Homemade Trail Mix: Combine equal amounts of whole shelled (unpeeled) almonds, unsalted dry-roasted peanuts, dried cranberries and chopped pitted dates. Add a handful of apricots or other dried fruit. Store in plastic bags for up to 2 weeks at room temperature.

Spiced Almonds: Toss 1 cup whole shelled (unpeeled) almonds with 1 teaspoon olive oil, 3/4 teaspoon ground cumin, 1/4 teaspoon salt and 1/8 teaspoon cayenne pepper in a pie pan. Bake at 350°F, stirring occasionally, until fragrant and lightly toasted, 25 to 30 minutes. Let cool. Store in an airtight container for up to 1 week.

Courtesy: Lifestyle - Health & Fitness