I was at a friend’s house the other night for a casual holiday party, and of course there were lots of snacks being offered. I overheard somebody make the following comment when they noticed a large bowl of mixed nuts: “I need to stay away from those because I’m on a diet.”
Unfortunately, this isn’t the first time I’ve heard somebody make a comment like this. What many people don’t realize is that nuts have numerous health benefits and they actually contain “good fat.”
According to WebMD, research studies over the past several years have demonstrated the health benefits of nuts. They contain monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, fiber and antioxidants.
Nuts are truly a powerhouse of good nutrition and can reduce the risk of heart disease. They have also been shown to play an important role in helping to lower “bad” (LDL) cholesterol and raise “good” (HDL) cholesterol. Additionally, they can help dilate blood vessels and prevent hardening of the arteries.
Good news for dieters!
Several studies have found that eating small amounts of nuts helps dieters lose weight. Dieters who eat nuts tend to stick to their diets because the protein and fiber content makes them very filling. As a result, they ultimately eat less!
Remember portion control
Even though nuts are a health food, it is important to remember not to overindulge since they are calorie-dense. So, when you add nuts to your diet, it’s important to decrease calories from other sources to avoid weight gain. The goal is to eat nuts instead of saturated fat sources in the diet. A one-ounce serving of nuts contains between 160 and 200 calories, Most of which come from the heart-healthy monounsaturated fat.
Some Nutty Tips:
Avoid mindless eating by pre-portioning your nuts in small bags for a snack on the go. Choose nuts in the shell and you will probably eat fewer since it takes time to crack them. The following are some ways to add healthy “nut” fat to your diet:
- Top hot or cold cereal with nuts.
- Sprinkle almonds on top of yogurt.
- Add peanuts to nonfat frozen yogurt.
- Use nuts to replace croutons in salads or soups.
- Sprinkle chopped nuts on pasta.
- Add nuts to bread, pancakes, waffles, or muffins.
- Add nuts to popcorn.
- Add flavor to steamed vegetables with a handful of nuts.
Be sure to tune in on Friday, because I have a great nut recipe that I can’t wait to share! Do you have any suggestions for incorporating nuts into your diet? If so, please share!
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