Reduce appetite, stabilizing blood sugar, and reduce the risk of heart disease can be done with a simple way to add the nuts in the menu list. But now that many nuts are high in fat, so limit your consumption of 1-1.5 ounces per day for their health benefit.
If your goal to lose weight or stay in shape with a body that eating nuts, except that there are some compelling arguments why you need to include nuts in your diet each day, as quoted Cookinglight, Sunday (08/18/2013):
1. Keeping appetite
Nuts are foods that contain high levels of satiety. In a study published in The Journal of Nutrition and Metabolism, participants who snacked on peanuts have smaller portions. “Satiety value of peanuts is not solely a result of fat, fiber, or protein, but the synergy of all the components,” said Dr. Richard Mattes, Professor of Nutritional Sciences at Purdue University.
“You could also eat less when eating peanuts or peanut butter when breakfast due to the stabilizing effect of blood sugar quickly so you do not feel hungry,” said Kathy McCanus, Director of the Department of Nutrition at Brigham and Women’s Hospital in Boston.
2. Reduce the risk of diabetes and blood sugar control
A study found that substituting one serving of red meat each day with a serving of nuts can reduce the risk of diabetes by 21 percent. This is because, nuts can slow the absorption of carbohydrates and when you eat it in the morning, peanut can keep your blood sugar levels to remain low throughout the day.
3. Keep the heart healthy
An article in The Journal of Nutrition found that study participants who ate nuts had a reduced risk of coronary heart disease by 35 percent. That means you can reduce the chances of dying from heart disease more than a third. Research suggests that fatty acids from nuts plus other components can reduce LDL cholesterol or bad cholesterol so that the heart be healthy.
4. Protect you from colon cancer
Colorectal cancer being one of the most common cancers in the United States and researchers agree that diet plays a large to prevent the disease. The research found that women who ate nuts at least two times per week had a risk of colon cancer 58 percent lower. Whereas in men, the risk was 27 percent lower. Folic acid and other nutrients that can fight cancer in peanuts is thought to be the cause of this risk reduction.
5. Contains less sodium
Hard to believe that the salty snack harmless especially when you limit the amount of sodium intake. Astonishing is the fact that one ounce of salted peanuts contain less sodium than a slice of bread and frozen waffles.
Hopefully the information above is useful to you and your family.