Eat nuts to live longer
A series of large studies suggest that the more nuts people consume, the lower their death rate from cancer, heart disease and stroke.
One study looked at 76,464 women and a follow-up study analyzed 42,498 men. Both studies found that the more nuts consumed, the less likely the participants were to die at any age. Another research study completed in Spain similarly concluded that death rates were lower among those consuming a diet with extra nuts.
“Nuts have a plethora of health benefits, including improved blood glucose control in Type 2 diabetes. They can also improve cholesterol to assist with heart health and the satiety for weight management,” says Rosemary Mueller, registered dietitian and licensed dietitian nutritionist with Advocate Medical Group in Libertyville, Ill.
However, over the years people have been straying away from nuts due to allergies or misconceptions about them being fattening.
The myth of nuts being fattening was debunked when Purdue University researchers found that adults who eat nuts weigh less than those who avoid the snack. The primary reason for this discovery is that the high fat and protein content of nuts helps curb appetite, which prevents munching on sweets or other high carbohydrate snacks.
Mueller suggests healthy portions of nuts – about 25 almonds, 28 peanuts or 49 pistachios. Additionally, Mueller recommends adding them into a salad, stir-fry dish or smoothie, as well as placing a portion in a small container for an easy snack on-the-go.
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