Go Nuts!
If you're conscious of calories and fat and read labels,
you are well aware that nuts and seeds are a particularly concentrated source of
calories and contain a lot of fat, and you probably avoid them to be
"good". Well, you are right, nuts and seeds are high in calories and
fat. So why are they recommended? Because nuts and seeds play a very important
role in a healthy diet, and even for those who are following weight loss plans,
these foods can actually help you control appetite and avoid those highly
processed, "empty" snacks and desserts that lead to weight gain.
Nuts and Nutrition
There are so many varieties of nuts and seeds, and many
ways to enjoy them. Not all nuts are the same nutritionally, so it's important
to include the ones that contribute the greatest nutritional value to the diet -
I'll get to those in this article. But to start, in general the key reasons to
include nuts and seeds as part of your everyday diet are:
1. Nuts and seeds are quite high in nutrition. Aside from
their high caloric value, nuts are a good source of non-animal protein, fiber, B
vitamins, selenium, zinc, and Vitamin E. Vitamin E and selenium work together in
the body's antioxidant chemistry, to protect certain cells from oxidative
damage, and their protective role is being studied for its value in reducing
risk of cancer, and anti-aging properties. Certain nuts and seeds are rich
sources of certain B vitamins, which work together with enzymes in the
body to help the body cells utilize energy from fats, proteins, and
carbohydrates.
2. While the fat content of nuts and seeds is high
(roughly 50% of their calories are from fat), the type of fat is mainly
monounsaturated, the type of fat that may help to increase HDL levels (the
good fats in the blood). In addition, most nuts and seeds are naturally low in
saturated fat and trans fatty acids, the two types of fats most dangerous to the
heart and arteries. So, it is really a good idea to include nuts and seeds as
part of your fat for the day, rather than having only vegetable oils, margarines
or animal fats like butter and high fat dairy products.
3. Certain nuts and seeds are good sources of linolenic
acid (omega-3), an essential fatty acid that must be present in the diet in
proper balance with linoleic acid (omega-6) so that the body's immune system,
blood clotting, and cell growth are all maintained in good working
order.
4. Lastly, nuts and seeds, if eaten in small amounts, can
help curb appetite and satisfy hunger for a longer period of time than eating
typical snacks that are mostly carbohydrate. The combination of fat and protein
in nuts and seeds provide good "staying power" so that the stomach
empties more slowly, and their fiber content provides a more satisfying sense of
fullness.
There's some tricks to these treats
Going completely nuts with nuts and seeds will add way
more calories to your diet than what is recommended on a weight loss plan, so
unless your goal is to gain weight, all nuts and seeds should be counted as part
of your fat for the day. When you eat nuts and seeds, you should eat less fat
from other sources. In general, one tablespoon of nuts is equal to one fat
serving, so it's not a huge amount, and they add up very quickly, just as all
fat sources do! Now, you might think, it's not worth it - I can't have enough
nuts to be satisfied....so here are some helpful ways to include these very
healthy fat sources.
1. First of all, don't eat nuts and seeds just by
themselves, by the handful out of a can or jar! It's too easy to overdo it.
Instead, mix nuts and seeds with dried cranberries, raisins, or other dried
fruits, dry cereal (like Cheerios), some pretzels or low fat crackers so that
they add the value of the fat and protein to the carbohydrate in fruit or
grains.
2. Measure the amount of nuts and seeds you plan to eat
and stick to that amount, put the can, jar or bar out of sight.
3. Sprinkle nuts or seeds on a salad, this is a great way
to boost the nutritional value and add the right kind of fat instead of just
salad dressings.
4. Add some seeds or nuts to sandwiches to add some
crunch, or sprinkle a few walnuts or pecans on cooked cereal.
4. Walnuts and pumpkin seeds are especially good because
they are a good source of linolenic acid rather than linoleic acid (which is
abundant in the western diet in vegetable oils, margarines, etc.) So these nuts
and seeds can help provide a good balance of these essential fats, especially if
you are really watching the total amount of fat in your diet and trying to limit
all fats.
5. Avoid nuts and seeds that are roasted in oil, or have
other oils added to them in processing. This adds more fat and calories!
6. Buy only the amount of nuts and seeds that you will eat
within the next month. Don't store them for long periods of time. Because of the
type of fat they contain, they can "go bad" or rancid, which is not
healthy! The same is even more true for nut butters, since processing the nuts
exposes them to more oxidation.
7. Buy nuts and seeds that are very fresh and avoid any
that look old or have mold on them. Try to buy nuts and seeds that are in their
shell, and if you like, toast them yourself. Store them in the refrigerator and
use them in a short period of time to prevent rancidity.
8. Try nut and seed oils like walnut or pumpkin oil for a
variety of taste, but use them very sparingly and do not heat them (to prevent
oxidation).
Nuts and seeds definitely have their place in a healthy
diet, so if you've been avoiding them, consider adding some back to your diet,
using the suggestions above.
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