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2003/11/25, 07:44 PM
I found this article to be very informative!!!
Vitamin-packed nuts part of low-fat diet when eaten in small amounts
BY TERESA J. FARNEY
The Gazette
Are we nuts? We're eating pecans, cashews, almonds and their crunchy cousins by the bushel, even though we've been told for years that nuts are junk food, filled with fat and lacking in any nutritional value.
So here's some news to brighten the day of the nut-crazed among us:
Nuts are, officially, good for us. In July, the U.S. Food and Drug Administration approved claims that 1-1/2 ounces of nuts, eaten daily, may reduce the risk of heart disease when they're part of a diet low in saturated fat and cholesterol.
We're not just talking about one type of nut, but all of them, including the humble peanut. (Most nuts are considered "tree" nuts, while peanuts are, technically, legumes. But they have a similar nutritional profile and, well, they have "nut" in their name.)
Nuts are cholesterol-free and chock-full of important nutrients, including protein and fiber. They're also a great source of vitamins (folic acid, niacin and vitamins E and B6) and minerals (magnesium, copper, zinc, selenium, phosphorus and potassium).
As if that weren't enough to recommend them, they contain phytochemicals, plant compounds that appear to decrease the risk of heart disease, cancer and other chronic diseases.
And although nuts have a reputation for being high in fat, most of it is unsaturated. Unsaturated fats -- polyunsaturated and monounsaturated fats -- can actually decrease levels of low-density lipoprotein, the so-called "bad" cholesterol.
"Weight-conscious consumers should consider substituting nuts for something they normally eat," says Carolyn O'Neil, an Atlanta-based dietitian. "Fortunately, a small serving of nuts is very satisfying because of the healthy monounsaturated fats, protein and fiber they contain. If you're looking for a crunchy treat, choose a handful of almonds over a larger serving of pretzels." Now, no one is saying that people should take this as license to devour a 10-pound sack of cashews or macadamias a day. A 1-1/2-ounce serving of nuts is only about 1/3 of a cup -- enough for a light snack. If you're eating almonds, you'll get about 35 of them, but those 35 almonds, with 246 calories, will be packed with vitamins, minerals, protein and fiber.
If your 1-1/2-ounce allotment is devoted to walnuts, you'll get a good dose of omega-3 fatty acids, which have shown promise in fighting heart disease, arthritis and other inflammatory disease.
Almonds, hazelnuts, pecans and Brazils are good sources of antioxidants such as vitamin E and selenium. Antioxidants protect against oxidation, damage to cells in the body, which may play a role in the development of disease.
But let's not forget why they've been so popular in the first place: their taste, texture and versatility. Raw or toasted nuts can be sprinkled on fruit or lettuce salads, added to breads or sauteed and mixed into vegetable dishes to add crunch and flavor. Or grind them up finely and use them as a breading on meats. Add them whole or chopped to rice, pasta or couscous for texture.
Another clever way to serve nuts is to bathe them in a sweet or spicy mixture. Melissa Thoveson, a Dallas cooking enthusiast, uses sweet, spicy pecans to great effect in a special salad.
"It never fails. Every time I serve this salad people ask me for the recipe," Thoveson says. "I think one reason is the sweet-and-spicy pecans that get sprinkled on the salad mixture. Really, they are so good they can be used as a stand-alone appetizer." World-renowned television chef and cookbook author Graham Kerr has his own way to get more nuts into his daily diet: a nut, fruit and seed mix. Combine 1 cup of slivered almonds (or other chopped nuts) with 1/4 cup each of dried cranberries, dried tart cherries, green pumpkin seeds and cracked flax seeds. Store the mix in an airtight jar in the refrigerator for as long as a month.
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I will lift my own weight someday!!!!!
Lifted 135lbs on July 1, 2003, I did it!! WOOOO WOOOOOO
THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
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