Nuts The Way
NUTS THE WAY
Nuts are nature's way of showing us
that good things come in small packages. These bite-size nutritional
powerhouses are packed with heart-healthy fats, protein, vitamins, and
minerals. Of course, you can get too much of these good things: Nuts are high in fat and calories, so
while a handful can hold you over until dinner, a few more handfuls can ruin
your appetite altogether. And although nuts
are a healthy choice by themselves, they'll quickly become detrimental to any
diet when paired with sugary or salty toppings or mixes. Here's a look at the
benefits of different types of nuts, as
well as the best packaged products on supermarket shelves today.
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All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.
The lowest-calorie nuts at 160 per
ounce are almonds (23 nuts; 6 grams
protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat);
and pistachios (49 nuts; 6 grams
protein, 13 grams fat). Avoid nuts
packaged or roasted in oil; instead, eat
them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in
hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that
can destroy their nutrients.).
While all nuts contain heart-healthy monounsaturated
fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein)
have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3
fatty acid found in plants. Research has suggested that ALA may help heart
arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective
as olive oil at reducing inflammation and oxidation in the arteries after
eating a fatty meal. The authors of this study, funded in part by the
California Walnut Commission,
recommended eating around eight walnuts
a day to achieve similar benefits.
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