Eating one ounce serving of any type of nuts or peanuts, in place of foods generally considered low in nutritional value, is associated with a lower risk of long-term weight gain and obesity.
According to a food-frequency questionnaire submitted to participants every four years in three different established study groups of 25,394 men in the Health Professionals Follow-up Study, 53,541 women in the Nurse’s Health Study and 47,255 women in the Nurse’s Health Study II in follow-up research.
- Eating a daily serving of any type of nut or peanuts was associated with less risk of weight gain or becoming obese over the four-year intervals.
- Substituting one serving a day of any type of nuts in place of one serving of red meat, processed meat, French fries, desserts or potato chips was associated with less weight gain over the four-year intervals.
“Nuts appear to be a food item high in fat and calories and are associated with less weight gain and wellness,” according to Xiaoran Liu, Ph.D., first author of the study and a research associate in the nutrition department of Harvard School of Public Health in Boston, Massachusetts.
Adding one ounce of nuts to your diet in place of less healthy foods — such as red or processed meat, French fries or sugary snacks — may help prevent that slow, gradual weight gain after you enter adulthood and reduce the risk of obesity-related cardiovascular diseases.
- Brazil nuts and pretzels significantly increase a sense of fullness and reduce feeling of hunger.
- Pretzel consumption causes a significant increase in blood glucose and insulin at 40-minutes after they are eaten.
Brazil nuts are one of the highest known food sources of selenium, a mineral which may be associated with improvements in insulin and glucose responses. Insulin is produced in the pancreas and is a catalyst for processing glucose into energy. Some people are insulin resistant or don’t produce enough insulin, which means glucose can reach unhealthy levels and result in diabetes, a major risk factor for heart attacks and strokes.
When selecting nuts, avoid ones coated in salt, sugar, chocolate, honey or seasonings. Otherwise, you’re turning this healthy fare into junk food. Instead, stick with dry-roasted or raw varieties. You can toast them in a pan or in the oven, without seasonings, if you like the toasted taste.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.