peanutsPeanuts, almonds and more are good — and good for you
Several studies over the past several years have shown the health benefits of nuts — which contain monounsaturated fat, vitamin E, folic acid, magnesium,copper, protein, and fiber, and are rich in antioxidant phytochemicals.
They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.
Several studies have found that eating small amounts of nuts helps dieters lose weight. The key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control.
Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So it’s important to decrease calories from other sources to avoid weight gain.
A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein. One ounce= 30g approx.
Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away. Your goal is to eat nuts instead of other sources of fat like cakes, cookies, or chips.
BDST: 1149 HRS, June 26, 2012
Edited by: Sharmina Islam, Lifestyle Editor
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