Nuts Are Good For You; WHAT??
For most of my young adult life, I avoided nuts. Careful about managing my weight, I wrongfully believed that nuts, because they are high in fat and calories, would automatically cause me to gain unnecessary weight. Happily, by my early 30s I had done enough research on the subject to realize that nuts are exceptionally healthy – packed full of nutrients and antioxidants. My searching of the research bore out further that including nuts in your diet can provide a wide range of health benefits; ranging from protection against heart disease and diabetes.
What’s interesting about this particular subject; whether eating nuts will cause excess gain in body weight or elevated BMI (body mass index), is that many studies have been carried out. Studies looking at the effects of peanut consumption to examining the diet of a Mediterranean cohort to a group of perimenopausal women in Iowa just to name a few. In each and every study, the results showed that consuming two or more portions of nuts a week provided a lower risk of weight gain, compared to those who stayed away from nuts altogether.
Over all Studies have shown that consuming nuts as part of your regular diet does not lead to weight gain. This proved true for both; people who coud eat as thy like and those that were required to follow a strict diet.
Evidence That Nuts May Help With Weight Loss
Many large observational studies have found that more frequent nut consumption is associated with a lower body weight. Seeing that these are observational studies without strict controls, it is unclear as to why. There may be a correlation overall between individuals who choose to consume nuts and those same individuals choosing other healthy lifestyle choices; such as exercise, organic fruits and vegetables, and the like.
One interesting side benefit has been noted. Typically, in these studies, the group consuming nuts has experienced improvements in cholesterol, including a reduction in “bad” LDL cholesterol and triglycerides. Interestingly enough, the ‘nut-free’ group did not experience the same benefit.
Lose weight and improve cholesterol!
The Skinny on Nuts
Despite being high in fat and calories, nuts are incredibly healthy. Consuming nuts, as part of a healthy diet, is highly supported. Now, this is not to encourage anyone to stop portion control or exercise or take up smoking. And, remember some nuts are roasted and covered in salt – so you need to take that into account as well. Raw, organic, unsalted nuts are the bomb! So, go ahead and indulge!!