Common Fallacy About Nuts and Seeds

by Kathi
(Pennsylvania)

Yes, nuts have pretty much always had a bad reputation. And seeds, most people just picture those as only being good for the birds. The general consensus has been they are just high in fats and calories and yet, when eaten, many people just can't seem to pull the plug and stop.

But nuts and seeds, that is the Raw variety, are finally beginning to get the credit for which they are due!

Why The Change?

It has been several years now that the media has started giving favorable credit to the almond family. Many people have stepped forward, upped their intake in almonds and are reaping some of the benefits of this worthwhile addition to their diet.

But, in reality, almost all nuts have some of nature's most promising disease-fighting compounds. Also, they are high in protein, fiber and the healthy form of mono-unsaturated fats.

Current research and published data is showing a diet rich in nuts and seeds can lead to these promising results:

• better blood sugar control in the type 2 diabetic
  (almonds are also showing better control in the type 1 but these results have not been conclusively tested as of yet)
  
  
• reduced incidences of breast cancer in initial studies
  
  
• consistent diet of raw nuts show reduced levels of "bad LDL" cholesterol in several large on-going and completed studies
  
  
• reduces the long-term incidence of heart disease
  
  
• reduces the "urge to splurge" during a meal because nuts/seeds blunt the appetite level during a meal or snack
  

So, even though it is true over-indulging will make the waistline grow bigger, adding a daily serving, approximately 2-5 times per week of fresh, raw (dry-roasted is permissible also) nuts or seeds means you are just one step closer to a future of better health.

Seeds

• Chia Seeds: a 1 oz serving (approx 1/2 cup) has 11g of fiber and a significant amount of beneficial omega 3's. Chia seeds have been proven to break down the carbs (simple sugars) you eat slower, therefore it reduces high blood sugar spikes.
  
  
• Sunflower Seeds: at only 165 calories per 1/4 cup serving, the sunflower seed has been a proven helper in your fight to lower cholesterol
  

Nuts

• Walnuts: with a one ounce serving (approx. 14 full nut halves) will add approximately 185 calories to that day's calories. This selection though increases your omega 3's and magnesium levels in your body. Initial studies are showing promising results in reducing many cancer risks.
  
  
• Almonds: the rising star for at least a decade, 22 nuts (a 1 oz serving) comes in at 169 calories. Almonds have been known to reduce insulin resistance and cholesterol levels for most patients.
  
  
• Peanuts: not truly a nut at all (it is from the legume or bean family), 26 pieces of raw nuts comes in at 168 calories. These are proven helpful in the control of diabetes and reducing cholesterol. Many doctors are starting to warn though staying away from the fresh peanut not stored in desirable conditions. An increased incidence of aflatoxins in the fresh peanut can become detrimental to your health also.
  
  
• Pistachio: 49 pieces at 161 calories per serving may help reduce rates of lung cancer and increase levels of "HDL or good" cholesterol. Stay away from the artificially dyed (red) pistachio though and lean towards the all-natural color of the nut when ingesting.
  
  
• Pecans: per serving equals approximately 19 nut halves at 198 calories per serving. Pecans also help to lower cholesterol.
  
  
• Macadamias: yes, are highest in oils, which increases their caloric value. An 11 piece serving of macadamias comes in at 204 calories. These aid in lower cholesterol levels also. Be extra careful with this one and portion out your serving size to prevent over-indulging in calories.
  

So, give nuts a chance in your diet by adding a few times a week a snack that not only tastes good, fills you up longer, but actually has some great long-term benefits for your health.