Dying for Nuts!
In a study of nut consumption and risk of death in more than 20,000 physicians over a 10 year period it was found there was an inverse association between nut consumption and the risk of death of any cause, and for cardiovascular disease in particular. There was a 26% reduction in the risk of death in men who consumed nuts 5 x per week versus less than 1 time per month. A serving of nuts is about a palm full or 1 ounce. Not very much! A serving of nuts 5 times per week was also recommended by the MIND Diet pattern which has been shown to reduce the risk to Alzheimer’s disease.
Remember fat in nuts are is 2 1/2 times the calories as the same weight of a carbohydrate or protein. Today we can get large amounts of nuts shelled that would have take us hours to crack and shell years ago. So be cautious. Unless you are very active a palm full of nuts per day. 1-2 oz is a healthful snack for extra protein, good fats, fiber and satiety.
Use nuts as a snack, protein in your smoothie, or the protein in your salad.
Avoided salted, roasted, or oil coated nuts. If you have low blood pressure and you eat mainly unprocessed foods then you could add salted nuts to your diet.
ALSO BE CAUTIOUS OF FOOD INTOLERANCE TO NUTS. YOU CAN REACT TO THE NUT ITSELF OR TO THE COATING OR SEASONING ON THE NUT…PAY ATTENTION…SCRATCH THROAT, SNOTTY NOSE, BLOTCHY SKIN, ITCHING, WHEEZING, COUGH,ETC…STOP!…PAY ATTENTION!
“Nut Consumption and Risk of Mortality in the Physicians’
Health Study” Am J. Clin Nutr. 2015 Feb:101(2):407-412.
Be and Stay Well,
You can call Kirk for brief health and medical questions at Health Associates Medical Group where he works at (916)489-4400 Monday thru Friday 8-9:00 a.m. PST.
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