Going NUTS For Health ?!

The Benefits Of Incorporating Nuts Into A Balanced Diet

Nuts are a nutritious and delicious addition to any diet since they are rich in healthy fats, protein, fiber, vitamins and minerals. Thus, incorporating a variety of nuts into your diet can have numerous health benefits.

 

What are the health benefits of all nuts?

  1. Almonds: Almonds are a great source of vitamin E, magnesium, and fiber.

    They may help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood sugar control.

  2. Walnuts: Walnuts are high in omega-3 fatty acids, which are essential for brain health. They also contain antioxidants, fiber, and protein. Eating walnuts may help lower LDL cholesterol levels, reduce inflammation, and improve heart health.

  3. Cashews: Cashews are a good source of magnesium, zinc, and iron.

    They may help improve blood sugar control, reduce inflammation, and lower LDL cholesterol levels.

  4. Pistachios: Pistachios are low in calories and high in protein, fiber, and healthy fats.

    They may help improve heart health by reducing LDL cholesterol levels, improving blood pressure, and reducing inflammation.

  5. Brazil nuts: Brazil nuts are a good source of selenium, a mineral that may help protect against certain types of cancer.

    They also contain healthy fats and protein.

  6. Hazelnuts: Hazelnuts are a good source of vitamin E, magnesium, and fiber.

    They may help lower LDL cholesterol levels and reduce inflammation.

  7. Pecans: Pecans are rich in antioxidants, fiber, and healthy fats.

    They may help improve heart health by reducing LDL cholesterol levels and inflammation.

  8. Macadamia nuts: Macadamia nuts are high in healthy fats, fiber, and magnesium.

    They may help improve heart health by reducing LDL cholesterol levels and inflammation.

What about nut milk?

  • Nut milk is a dairy-free alternative to traditional milk, made by blending nuts with water and straining out the pulp.

  • Nut milks can be made from a variety of nuts, including almonds, cashews, and hazelnuts.

  • They can be lower in calories and fat than cow's milk and are a good option for those who are lactose intolerant or have a dairy allergy.

  • Nut milk can be used in place of cow's milk in recipes, such as smoothies, oatmeal, and baked goods.

  • Make sure you pick unsweetened nut milks and those with added vitamin D and calcium whenever possible.

What about nut butter?

  • Nut butter is made by grinding nuts into a paste.

  • It is a good source of healthy fats, protein, and fiber. Popular nut butters include peanut butter, almond butter, and cashew butter.

  • Nut butter can be spread on toast, mixed into oatmeal, or used as a dip for fruits and vegetables.

What about almond flour?

Here are some benefits of almond flour:

  1. Gluten-free: Almond flour is naturally gluten-free, making it a great alternative for those with celiac disease or gluten sensitivity.

  2. Low-carb: Almond flour is lower in carbohydrates than traditional wheat flour, making it a popular choice for those following a low-carb or keto diet.

  3. Nutrient-rich: Almond flour is high in healthy fats, protein, fiber, vitamins, and minerals, including vitamin E, magnesium, and potassium.

  4. Blood sugar regulation: The low-carb and high-fat content of almond flour can help regulate blood sugar levels and reduce insulin resistance.

  5. Versatility: Almond flour can be used in a variety of recipes, including baked goods, pancakes, and bread, and can add a nutty flavor and moist texture.

 Incorporating almond flour into your diet can offer numerous health benefits, especially for those with dietary restrictions or looking to reduce their carb intake. However, it's important to keep in mind that almond flour is calorie-dense, so portion control is key to maintaining a healthy balance.

 

How to incorporate nuts into a balanced diet?

  • Snack on a handful of nuts as a mid-day pick-me-up.

  • Sprinkle chopped nuts on top of oatmeal or yogurt for added texture and flavor.

  • Use nut butter as a dip for apple slices or celery sticks.

  • Add chopped nuts to salads for added crunch and nutrition.

  • Mix nuts into homemade granola or trail mix.

  • Use nut milk in place of cow's milk in recipes.

In conclusion, nuts are a nutrient-dense food that can provide numerous health benefits when incorporated into a balanced diet. They are a good source of healthy fats, protein, fiber, vitamins, and minerals. Eating a variety of nuts can help improve heart health, lower LDL cholesterol levels, reduce inflammation, and improve blood sugar control. 

 

However, it's important to note that while nuts are healthy, they are also high in calories. To avoid overeating, it's recommended to stick to a small handful (about 1 ounce) of nuts per day. Additionally, be mindful of added sugars and salt in nut products, such as sweetened nut milks or salted nut butter. Choosing unsweetened and unsalted options is the healthiest choice.

 

References:

  • "Almonds are a great source of vitamin E, magnesium, and fiber. They may help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood sugar control." (Harvard Health Publishing, 2023).

  • "Walnuts are high in omega-3 fatty acids, which are essential for brain health. They also contain antioxidants, fiber, and protein. Eating walnuts may help lower LDL cholesterol levels, reduce inflammation, and improve heart health." (Mayo Clinic, 2023).

  • "Cashews are a good source of magnesium, zinc, and iron. They may help improve blood sugar control, reduce inflammation, and lower LDL cholesterol levels." (Healthline, 2023).

 

Stéphanie

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