Nut … rageously good eating

Vibrant Life, July-August, 2002 by Jana Bowen, Georgia E. Hodgkin

Traditionally, most people (and especially those concerned about their heart's health) have avoided nuts, because nuts have the reputation of being a high-fat food. However, several recent studies suggest that nuts are actually heart-healthy. Nuts have been found to lower LDL cholesterol (bad cholesterol), and thus decrease one's overall risk of cardiovascular disease.

Nuts are composed mainly of monounsaturated and polyunsaturated fats. These types of fats are healthier for the body than saturated fats. For example, in one ounce (28 grams) of nuts there are 13-20 grams of fat; however 70-90 percent of that fat is monounsaturated or polyunsaturated. Recently the National Cholesterol Education Panel recommended that individuals increase the amount of monounsaturated fat in their diet. In a 2,000-calorie diet, monounsaturated fat intake should fall between 20 and 35 grams per day; polyunsaturated fat intake should not exceed 20 grams per day, while saturated fat should not exceed 15 grams per day. Read the food labels to add up fat grams and kinds of fat eaten in a day. Keep the saturated fat intake low, but choose more of the monounsaturated fats.

Remember, as your nut consumption rises, take out some of the other fats in your diet. Nuts should not be an "add-on," but rather an "instead of." Total calories still do count. So as you add peanut butter to your toast, cut out the margarine. As you add nuts to prepared dishes, such as casseroles, skip the sour cream. Delete the whipped cream on desserts to which nuts have added crunch and nutrition. Use less salad dressing on salads that you have sprinkled with slivered or toasted nuts. The best news is that studies to date have shown that those who regularly consume nuts are more likely to be at a desirable body weight than those who do not regularly consume nuts.

Different varieties of nuts come with their own unique nutrient profile of minerals, antioxidants, and vitamins, making it important to include a variety in your diet. Brazil nuts are particularly high in selenium. Walnuts are a good source of omega-3 and omega-6 fatty acids. Almonds are packed with the powerful vitamin E antioxidant. Cashews provide an excellent source of magnesium. And pecans are loaded with zinc.

Nuts are also good sources of protein and fiber. According to the current RDAs, adult women need about 50 grams of protein per day and men need about 65 grams per day; on average Americans are consuming more than the needed amount at around 100 grams per day. Nuts provide between 2.5 to 7 grams of plant protein in a one-ounce (1/4-cup) serving. Of more concern are the current recommendations for fiber at 25 to 30 grams daily. Unfortunately, the average adult consumes only 9 to 12 grams. To increase your fiber intake, add an ounce of nuts at least daily. That one serving will increase the fiber in your diet by 1.5 to 3.5 grams.

A daily "party pack" of nuts could include two Brazil nuts, eight walnuts, and two to four other kinds of nuts. This would provide a day's recommendation of selenium and the essential fatty acid linolenic acid, 10 percent of daily fiber needs, and 15 percent of daily protein needs--not to mention the widest variety of phytochemicals found in any plant food.

Besides all of the health benefits of nuts, they add a unique and tasty flavor to food. They are the crunch in breakfast cereal, the texture in your salad, the zip in dinner, and the perfect afternoon snack. A variety of ways to incorporate nuts into your diets is illustrated in the unique and nut ... rageously nutritious recipes that follow.