True or False:

• Nuts should be avoided because they have harmful fats that increase “bad” cholesterol.   False!

Although all nuts have differing amounts of different fats, they are all good sources of monounsaturated fatty acids. These have been shown to reduce “bad” cholesterol and improve overall cholesterol ratios.

• I shouldn’t eat nuts when dieting because they are too high in calories.   False.

You can absolutely include nuts. They are high in calories, and portion needs to be controlled. But, at ¼ cup, they provide 170 calories, 8 grams of protein 2-4 grams of fiber, and make a very healthy snack.

• Peanuts are not really nuts. True.

Peanuts belong to the legume family, like peas. They do have great nutrition qualities, though, like nuts and like legumes. They are still high in protein, healthy fats, and provide fiber.

• Nuts can’t possibly affect my resting metabolic rate. False.

There have been studies that show an increase in RMR after nineteen weeks of consistent nut consumption.

• Nuts provide many other health benefits that affect metabolism. True.

The fats in nuts can reduce overall bodily inflammation and improve cells’ sensitivity to insulin. This can reduce fat storage and improve fat breakdown.

All in all, nuts make a great snack or component of a healthy meal. All different types of nuts can be used, as each type offers different health benefits. In the morning, you can sprinkle nuts on your cereal or oatmeal. Or, make a healthy smoothie with nut butter. At lunch, they can be added to salads or used in a sandwich (nut butters). At dinner, add nuts in place of your grain to maintain a calorie-controlled dinner while including a healthy fat. And don’t stop with your own plate, get your family involved. Natural nut butters are readily available and often a popular option with kids. Go ahead, go nuts!

Written by: admin on August 22, 2011.