Guest guest Posted July 2, 2008 Report Share Posted July 2, 2008 The Nut Case > By Betsy Noxon, Runner's World > http://health.msn.com/print.aspx?cp-documentid=100205362 & page=0 > Don't be fooled by their fat. These snacks in a shell are healthier than > you > hink. Nuts have long had a bad rap for being high in fat and calories, prompting > weight-conscious runners to relegate nuts to their lists of forbidden > foods. > But as researchers take a closer look at walnuts, almonds, and other nuts, > they're discovering these delicious, crunchy foods are packed with > vitamins, > minerals, and antioxidants. And that fat we were so wary of? Turns out > it's > good for our hearts - and our running. > That was the conclusion of the Food and Drug Administration (FDA), which > released a qualified health claim in 2003 that states eating 1.5 ounces > (about > a handful) of nuts a day may reduce the risk of heart disease. That's > because > most of the fat in nuts is monounsaturated and polyunsaturated, which have > been > shown to lower levels of LDL (so-called " bad " cholesterol). " These fats > are > important for runners because they have an anti-inflammatory effect on the > body, " says , R.D., " and can help repair tiny muscle injuries > that > create inflammation. " > Not just any nut will do, however. The FDA includes six nuts in its > qualified > health claim, but a few others didn't make the cut, including Brazils, > macadamias, and cashews. These nuts have relatively high levels of > saturated > fat, which over time can clog arteries and lead to heart disease. It's > also > a > good idea to steer clear of prepackaged nut mixes, which are often coated > in > oils and salt. Instead, buy the following types of nuts raw and toast them > in > the oven or on the stove top to bring out their full, rich flavor. > WALNUTS > Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This > type > of fatty acid isn't as effective as the kind found in fish, but a recent > study > indicates that ALA decreases inflammation that can damage arteries and may > help > reduce the breakdown of bone. Studies have also shown that walnuts can > increase > levels of HDL (known as good cholesterol) while lowering LDL. > How: Add walnut oil to salad dressing or use crushed walnuts to make a > pesto > sauce. Saute chopped walnuts and mix into taco meat for added crunch. > One ounce = 14 halves 185 calories, 4 g protein, 19 g fat > ALMONDS > Why: A recent study found that the fiber in almonds actually blocks some > of > the > nut fat from being digested and absorbed; participants also reported > feeling > satisfied after eating almonds, so they naturally compensated for the > calories > in the nuts by eating less during the day. One serving of almonds provides > 35 > percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that > may > help protect against diseases such as Alzheimer's. > How: Add almonds to your breakfast cereal or yogurt. Mix into chicken > salad, > or > indulge in a few dark-chocolate-covered almonds for a double boost of > antioxidants. > One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat > PEANUTS > Why: Peanuts are technically not nuts - they're legumes and belong to the > same > family as beans and peas. They have a low glycemic index, which means > they're > digested slowly and help maintain a balanced blood-sugar level. Peanuts > also > contain resveratrol, the same phytochemical found in red wine thought to > protect against heart disease. > How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly > brown > peanuts in a skillet and add them to a stir-fry, or chop and bake them > into > muffins. > One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat > PISTACHIOS > Why: These tasty, little green nuts are high in lutein, an antioxidant > typically found in dark leafy vegetables that's been shown to protect our > eyes > from macular degeneration. In one recent study, participants who ate 1.5 > ounces > of pistachios every day lowered their total cholesterol levels, while > participants who ate three ounces a day saw an even more dramatic drop. > How: Sprinkle pistachios on shrimp or scallops (or on ice cream for > dessert). > Add crushed pistachios to meat loaf in place of some of the beef or bread > crumbs. > One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat > PECANS > Why: A 2004 study ranked the antioxidant capacity of 100 different foods > and > found that pecans are one of the top 15 sources of antioxidants. In > another > study, pecan antioxidants were shown to prevent LDL from building up in > arteries and lowered total cholesterol levels. Compared with other nuts, > pecans > have one of the highest levels of phytosterols, a group of plant chemicals > that > may help protect against cardiovascular disease. > How: Add pecans to pancake batter, or coarsely chop and toss with pasta. > Mix > finely chopped pecans with bread crumbs and use as a coating on any > broiled > fish. > One ounce = 19 halves 196 calories, 3 g protein, 20 g fat > HAZELNUTS > Why: Hazelnuts have the highest nut level of folate, a B vitamin known to > reduce the risk of birth defects. Research indicates that it, along with > other > B vitamins, may also lower the risk of heart disease, cancer, and > depression. > Hazelnuts contain moderate levels of potassium, calcium, and magnesium, > all > of > which can help lower blood pressure. > How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also > go > well with sweets, like granola yogurt parfaits. > One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat > Just a Few > Eat nuts with saturated fat sparingly > Brazil > One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat > The Bad News: 4 g saturated fat per one-ounce serving > The Good News: Highest amount of selenium of any food; this mineral helps > eliminate free radicals that can lead to cancer > Macadamia > One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat > The Bad News: 3 g saturated fat and more calories than any other nut > The Good News: High in thiamine, a type of B vitamin that helps metabolize > carbohydrates into energy > Cashews > One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat > The Bad News: 2.5 g saturated fat per one-ounce serving > The Good News: Rich in copper and magnesium, as well as zinc, which is > important for a healthy immune system. > > Provided by Runner's World > > URL: > http://health.msn.com/nutrition/articlepage.aspx?cp- > > documentid=100205362>1=31036 > ---------------------------------------------------------- > Quote Link to comment Share on other sites More sharing options...
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