Eating Nuts Reduces The rRsk Of Obesity

People who frequently eat nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and nuts) are less likely to suffer from obesity and a lower risk of suffering metabolic syndrome, according to a recent study from the University of Loma Linda in California (USA), published in the magazine «PLOS ONE». .

The research team studied the number of nuts eaten by 803 adults belonging to the Seventh-day Adventist Church. The average was 16 grams/day among the large consumers and 5 grams/day among the least amateurs. "Our results showed that a serving of nuts (about 28 grams) a week was significantly associated with a 7% lower risk of suffering metabolic syndrome," says the lead author of the research, Karen Jaceldo-Siegl, who believes that Doubling this consumption could potentially reduce the risk of metabolic syndrome by 14%.

Metabolic syndrome is a set of risk factors associated with death, double the risk of cardiovascular disease and five times more likely to suffer from type 2 diabetes. The presence of three of the following five factors results in a diagnosis of metabolic syndrome: abdominal obesity, high triglycerides, low HDL (good) cholesterol, high blood pressure, and hyperglycemia.

The researchers also tested the effect of nuts on obesity. "We found that large consumers of nuts had a significantly lower prevalence of obesity compared to those who consumed less," says Dr. Jaceldo-Siegl.

This study confirms the benefits of the intake of nuts, which already advanced previous research. Last December, the prestigious magazine "The New England Journal of Medicine" (NEJM), echoed the largest study to date, more than 120,000 people, which claimed that people who eat nuts daily had a 20 percent less likely to die from any cause in a period of 30 years, than those who did not consume nuts.

Also, almost a year ago, another study, this time Spanish, published in the same journal, concluded that the Mediterranean diet supplemented with virgin olive oil or nuts such as walnuts, hazelnuts and almonds, is more effective than low-calorie diets. fats of all kinds recommended preventing cardiovascular pathologies.

The Importance Of Nuts In Food

Nuts can become one of the main allies of vegetarians when it comes to obtaining fats of animal origin, which also has properties of heart-healthy properties.

It is oilseeds covered with a shell of variable hardness that comes from certain plants.

Among the most consumed nuts are walnuts, pine nuts, pips, cashews, almonds, hazelnuts, chestnuts, pistachios, among other varieties, all low in carbohydrates -except chestnuts- with high content in water, fiber, minerals, especially phosphorus, and vegetable oils. We can also include peanuts in this group, because of the type of nutrients they have, even though they belong to the family of leguminous plants.

Due to their important amount of vegetable protein, they are fundamental products for the vegetarian, since they can use them when suppressing foods of animal origin, rich in proteins.

Energetic Value

The polyunsaturated fat that this type of food has is a source of primordial energy, sometimes even more powerful than that of meat. That implies, in turn, that they have an important caloric value that makes many people avoid them for fear of getting fat.

100 grams of almonds, hazelnuts, peanuts or walnuts represent between 600 and 700 calories of energy value. The same amount of pistachios means 580 calories, the sunflower seeds, 535, and the chestnuts, barely reach 200 - although in the case of chestnuts, they have an important carbohydrate content. Its energetic power differs a lot from one variety to another, but it is important to emphasize that it is quality energy, with essential fatty acids for the organism.

A moderate consumption not only guarantees a balanced Mediterranean diet but also ensures a good amount of nutrients beneficial to health. And in the case of vegetarians, nuts are an essential food in a diet with so many limitations.

Proteins, Minerals, And Carbohydrates

Regarding proteins, nuts and almonds are the nuts that have a higher content of this type of nutrients, even more than eggs. Also, pine nuts and cashew nuts are essential sources of this element. The quality of the peanut protein is lower, but it can be complemented by the consumption of legumes, also high protein.

The nuts have a rich mineral content that the body absorbs quickly, enjoying elements as beneficial as phosphorus, potassium, calcium, iron, and magnesium - almonds, for example, are very rich in magnesium. They do not have a remarkable vitamin content, with the exception of vitamin A.

Apart from the essential amount of fiber they contain, essential to promote intestinal transit, nuts barely contribute carbohydrates, except chestnuts. The percentage of carbohydrates they have moves between 10 and 20% of their composition.

To conclude, emphasize that it is always better to eat raw nuts, since the essential fatty acids omega 3 and omega 6 that they possess, very important to control cholesterol levels, disappear if they are fried or roasted.

In The Kitchen

Many people consider nuts as an excellent snack or as good snacks between meals, but their potential in the kitchen is very high. A salad watered with raisins, pine nuts and nuts can become a real pleasure for the senses.

They can also be incorporated into cooked vegetables, giving them a higher nutritional content. Desserts, undoubtedly, are one of the great benefits of the taste of nuts: they are perfect for enriching biscuits, nougat, muffins, a cake, a pudding ...

Did you know that ground nuts can be a good system to give consistency to creams, soups, sauces and purees? Try the innumerable possibilities offered by these products when it comes to increasing the nutritional content of your dishes.