Night_Hawk
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Going nuts over nuts!
By Sarvat N. Hanif
November 18, 2011
During the winter season, I tend to equate myself with a squirrel on the go. I know it's a stereotype that squirrels go crazy for nuts, but in my case, it's 100 percent true. I make no apologies or excuses. Why should I? I fully admit that I love nuts! Though I dont go about climbing trees like the squirrel, I do also devotedly hoard up the nuts. Not just all nuts but pistachios, cashews, walnuts and peanuts.
Nuts are delicious! Just stuff a nut into your mouth, chomp down, and unlock the nutty flavour. Before you know it, you'll be singing the praises of the savoury goodness of nutty nuts.
And like me, you will also be caught with stuffing your pockets and bag with these wonderful nuts. Nuts come in all shapes, sizes, flavours and colours. They grow on trees as the seeds of fruit, and offer the perfect balance of savoury and sweet. Unfailingly satisfying, nuts are like a cherry on an ice cream sundae--a little something extra to add that special touch.
My love of nuts dates back to when I learned to fish for pistachios and pine nuts in a sea of mixed nuts crowded with almonds, peanuts, walnuts, dried figs, and the small sweets. There is nothing more satisfying than those perfectly salted pistachios, full of flavour and gustatory pleasure.
Pistachios are so worthwhile that I do not even mind having to dig them out of their shell. Nuts, after all, are the quintessential food. They are found all over the globe, appear in every world cuisine, and provide protein, healthy fat and a variety of nutrients. They are, in fact, one of the few foods that vegetarians and we meat eaters will eat in harmony. Another compelling reason to love nuts: they taste great and have substance!
There is literally a world of nuts to discover. The delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
Nuts never hurt anybody. Most doctors tend to differ. Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies all found that nut consumption is linked to a lower risk for heart disease. A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive.
In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. Almonds promotes cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.
Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)
Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.
A handful of pistachio nuts a day can help destroy bad cholesterol, ward off heart disease and prevent cancer, say scientists. The nuts are full of antioxidants that protect cells from damage by harmful chemicals, called 'free radicals'. Pistachios help destroy bad cholesterol that can lead to heart attacks and stroke.
Walnuts are considered the king of nuts for health benefits, with a combination of more healthful and higher quality of antioxidants. Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contain almost twice as much antioxidants as an equivalent amount of any other commonly consumed nuts. But unfortunately, most people dont eat a lot of them.
Researchers are convinced - more than ever before - about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.
Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasised in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart.
In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese.
Nutrients found in peanuts, including folic acid, phytosterols, phytic acid (inositol hexaphosphate) and resveratrol, may have anti-cancer effects. A good source all these nutrientsincluding the phytosterol beta-sisterol, which has demonstrated anti-cancer actionspeanuts have long been considered a likely candidate as a colon cancer-preventive food.
Some researches show that people who eat nuts tend to weigh less than those who don't eat nuts. Possible explanations: Nut eaters may follow a healthier diet which is lower in calories and saturated fat than people who abstain from nuts, and those who are overweight may shun nuts because of their high-calorie content.
Other explanations may be that nuts are quite filling due to their high protein and fiber content. In one study, subjects who snacked on nuts and peanut butter weren't hungry for 2.5 hours afterward and, interestingly, spontaneously adjusted their calorie intake for the rest of the day so they didn't consume extra calories.
Protein also requires more energy to digest than fats or carbohydrates, so you use up more calories in the process. Also, because people tend not to chew nuts fully before swallowing them, they aren't well digested and some of the calories they contain may be lost in the stool.
From the above discussion, we can see that the health benefits of eating nuts are multifaceted. Although different nuts generally have high protein, unsaturated fat, and phytosterols, they are different in some other nutrient concentration. In order to live a happier and longer life we need to eat nuts of different varieties regularly so that the nutrients in different nuts can complement to each other and improve the efficiency of the nutrient utilisation.
Aim to consume a variety of nuts and seeds, as they all contain different vitamins, minerals and ratios of healthy fats. This will not only give your taste buds some variety but also ensure that your body is getting adequate amounts of all the different nutrients nuts have to offer. Opt for nuts or seeds in their most natural state, without added oils or salt. So next time you crave something crunchy, skip the potato chips and indulge that craving guilt-free by grabbing some nuts or seeds.
http://www.weeklypulse.org/details.aspx?contentID=1456&storylist=2
By Sarvat N. Hanif
November 18, 2011
During the winter season, I tend to equate myself with a squirrel on the go. I know it's a stereotype that squirrels go crazy for nuts, but in my case, it's 100 percent true. I make no apologies or excuses. Why should I? I fully admit that I love nuts! Though I dont go about climbing trees like the squirrel, I do also devotedly hoard up the nuts. Not just all nuts but pistachios, cashews, walnuts and peanuts.
Nuts are delicious! Just stuff a nut into your mouth, chomp down, and unlock the nutty flavour. Before you know it, you'll be singing the praises of the savoury goodness of nutty nuts.
And like me, you will also be caught with stuffing your pockets and bag with these wonderful nuts. Nuts come in all shapes, sizes, flavours and colours. They grow on trees as the seeds of fruit, and offer the perfect balance of savoury and sweet. Unfailingly satisfying, nuts are like a cherry on an ice cream sundae--a little something extra to add that special touch.
My love of nuts dates back to when I learned to fish for pistachios and pine nuts in a sea of mixed nuts crowded with almonds, peanuts, walnuts, dried figs, and the small sweets. There is nothing more satisfying than those perfectly salted pistachios, full of flavour and gustatory pleasure.
Pistachios are so worthwhile that I do not even mind having to dig them out of their shell. Nuts, after all, are the quintessential food. They are found all over the globe, appear in every world cuisine, and provide protein, healthy fat and a variety of nutrients. They are, in fact, one of the few foods that vegetarians and we meat eaters will eat in harmony. Another compelling reason to love nuts: they taste great and have substance!
There is literally a world of nuts to discover. The delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
Nuts never hurt anybody. Most doctors tend to differ. Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies all found that nut consumption is linked to a lower risk for heart disease. A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive.
In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. Almonds promotes cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.
Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)
Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.
A handful of pistachio nuts a day can help destroy bad cholesterol, ward off heart disease and prevent cancer, say scientists. The nuts are full of antioxidants that protect cells from damage by harmful chemicals, called 'free radicals'. Pistachios help destroy bad cholesterol that can lead to heart attacks and stroke.
Walnuts are considered the king of nuts for health benefits, with a combination of more healthful and higher quality of antioxidants. Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contain almost twice as much antioxidants as an equivalent amount of any other commonly consumed nuts. But unfortunately, most people dont eat a lot of them.
Researchers are convinced - more than ever before - about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.
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Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasised in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart.
In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese.
Nutrients found in peanuts, including folic acid, phytosterols, phytic acid (inositol hexaphosphate) and resveratrol, may have anti-cancer effects. A good source all these nutrientsincluding the phytosterol beta-sisterol, which has demonstrated anti-cancer actionspeanuts have long been considered a likely candidate as a colon cancer-preventive food.
Some researches show that people who eat nuts tend to weigh less than those who don't eat nuts. Possible explanations: Nut eaters may follow a healthier diet which is lower in calories and saturated fat than people who abstain from nuts, and those who are overweight may shun nuts because of their high-calorie content.
Other explanations may be that nuts are quite filling due to their high protein and fiber content. In one study, subjects who snacked on nuts and peanut butter weren't hungry for 2.5 hours afterward and, interestingly, spontaneously adjusted their calorie intake for the rest of the day so they didn't consume extra calories.
Protein also requires more energy to digest than fats or carbohydrates, so you use up more calories in the process. Also, because people tend not to chew nuts fully before swallowing them, they aren't well digested and some of the calories they contain may be lost in the stool.
From the above discussion, we can see that the health benefits of eating nuts are multifaceted. Although different nuts generally have high protein, unsaturated fat, and phytosterols, they are different in some other nutrient concentration. In order to live a happier and longer life we need to eat nuts of different varieties regularly so that the nutrients in different nuts can complement to each other and improve the efficiency of the nutrient utilisation.
Aim to consume a variety of nuts and seeds, as they all contain different vitamins, minerals and ratios of healthy fats. This will not only give your taste buds some variety but also ensure that your body is getting adequate amounts of all the different nutrients nuts have to offer. Opt for nuts or seeds in their most natural state, without added oils or salt. So next time you crave something crunchy, skip the potato chips and indulge that craving guilt-free by grabbing some nuts or seeds.
http://www.weeklypulse.org/details.aspx?contentID=1456&storylist=2
