If you’ve been avoiding eating nuts out of a fear of fat it’s time to stop.
The truth is snacking on nuts is one of the healthiest habits you could pick up.
In fact studies show that the humble nut—one of nature’s most perfect foods—could literally add years to your life!
Whether you want to lower your blood sugar, reduce your cholesterol levels, or just avoid packing on the pounds nuts can help.
Better blood sugars & cholesterol levels
When a group of researchers from Tuft’s University ran a head to head test between a “healthy” no-sugar-added whole wheat muffin and a handful of mixed nuts I bet you can guess what happened.
The mixed nuts blew the muffin right off the breakfast table, of course.
A group of type-2 diabetic volunteers were divided into three groups.
For three months…
- the 1’st group got a muffin for breakfast,
- the 2’nd group got a half of a cup of mixed nuts, and
- the 3’rd group got one half of a muffin and a half of a serving of mixed nuts.
Without making any other changes to their diets or lifestyles the group who ate the mixed nuts significantly lowered their blood sugars and “bad” cholesterol levels.
In another study a group of adults—including seven with type-2 diabetes—were given either a…
- breakfast of juice and a buttered bagel with some almonds
- or the same breakfast without the almonds.
Keep a cap on blood sugar with nuts
Amazingly the almonds were able to keep a cap on the blood sugar levels of the diabetics even after they had eaten the high-carbohydrate breakfast.
According to the researchers eating almonds could help some diabetics improve both their short- and long-term blood sugar control.
But it’s not just almonds that are tops when it comes to beating back diabetes. Ladies, snacking on walnuts could drop your diabetes risk up to 24 percent, according to one study published in the Journal of Nutrition.
And Australian researchers say regardless of whether you’re a guy or a gal nuts could help you fight heart disease too. According to their study results including almonds and walnuts in your diet could dramatically reduce your total and LDL cholesterol levels.
And then there’s the huge Harvard University study that tracked a group of 119,000 men and women for thirty years that virtually crowned the humble nut as the “perfect” all-around snack food.
Daily nut eaters live longer!
According to the Harvard research daily nut eaters were an incredible 20 percent less likely to die from any cause over the three decades they were being tracked.
And when you dig into the Harvard data further, the nuts continue to impress.
People who snacked on nuts at least seven times a week had a 29 percent lower risk of dying from heart disease, 20 percent less risk of dying from diabetes or lung disease and an 11 percent lower risk of dying from cancer!
But as incredible as those findings were the nuts weren’t quite done impressing us.
The other finding that pretty much surprised everyone—including those Harvard researchers no doubt—was that the worry over nuts and weight is unwarranted.
It turns out the nut eaters were slimmer and weighed less than those who were avoiding them.
Nuts are bursting with healthy nutrients
Nuts are practically bursting through their shells with good-for-you nutrients.
And you can’t go wrong no matter what type of nut you choose.
For example, almonds are high in vitamin E and selenium, both important antioxidants. And let’s not forget the iron, potassium, omega-3s and magnesium.
Walnuts deliver a healthy punch of the cancer-fighting antioxidant ellagic acid along with well over a dozen disease-fighting polyphenols.
Brazil nut eaters get a healthy dose of copper, magnesium, niacin, selenium and vitamin E. And if pistachios are your snack of choice you’ll be stocking up on vitamin B-6, magnesium and iron while you munch.
In fact, no matter what kind of nuts make their way on to your snacking menu you will be getting a healthy dose of protein, good fats, and healthy fiber.
So what are you waiting for? Go nuts!
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