Nuts For You!

The Great Walnut Study and other nutty stories!

Do you avoid eating nuts because you are terrified that you might get FAT? Nuts and Fat do go together, not in a bad way…but in a very healthy and possible fat loss sort of way.

The Walnut study, published in the May 20, 2009 issue of The American Journal of Clinical Nutrition, found that participants in the study whose diets contained 10 to 24 percent of total calories from walnuts had greater reduction in total cholesterol than the folks in the control group! Walnuts also contain high amounts of omega-3 fatty acids.

Recent studies found that higher nut consumption was linked to a lower risk of weight gain and obesity; walnuts, specifically, reduce total and LDL (“bad”) cholesterol levels and raise the (“ good “) cholesterol levels. Nuts also contain many important vitamins and minerals, such as vitamin E, folic acid, magnesium, zinc and iron. Our friendly and often feared nuts are high in fiber and protein. Great for vegetarians! Protein and fiber help keep you full longer, which can help with weight and binge control. I often fill ½ way, a small dixie cup of walnuts, brazil nuts, and almonds, with a glass of water, at the dreaded 4 o’clock hour. This does usually hold me off from the terrible “black hole” of mindless food scarfing.

I am also not starving at dinner time. I think you should give this a try! Moderation!

We know nuts tend to be high in calories. So, don’t eat too many! If you eat an excessive amount then you will be pissed off, you’ll label nuts as a trigger food, you’ll never eat them again and then you’ll miss out on all the great benefits of nuts! Have faith in yourself! You CAN eat nuts without going crazy! Don’t just grab and go. Mindfully select and eat your nuts.

A standard serving of nuts is about 1 ounce. One ounce example…

14 walnut halves 190 cal
24 almonds 160 cal
6 whole Brazil nuts 190 cal
20 pecan halves 200 cal
28 peanuts 170 cal
49 pistachios 160 cal
18 cashews 160 cal
12 macadamias 200 cal

Warning! Cashews and macadamia nuts taste great but, are not so fabulous! They are not as healthy and much higher in calories. Your best bet is to stick with the walnuts, almonds, brazil nuts, and pecans!

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