In 2012, the United States Department of Agriculture recommended consuming a variety of foods that contain protein to have a healthy diet. Nuts are considered protein foods and have many health benefits. Nuts have been shown to decrease the risk of cardiovascular disease and some cancers in clinical trials. Also, thanks to the large intake of fiber, high fat and protein content, nuts have been shown to help with overeating by increasing the sense of satiety, which can help decrease body weight. Women are at a higher risk of cardiovascular problems than men, and eating nuts as part of a healthy diet can help lower that risk, especially for women with type 2 diabetes. All nuts are considered protein. healthy, but each nut can have unique health benefits. Knowing what these beneficial effects are is a good way to determine which nuts to consume.
Steps
Method 1 of 3: Know How Much to Eat
Step 1. Make the choice to eat nuts on a daily basis, regardless of type
Nuts are rich in mono- and polyunsaturated fatty acids (the good fats), proteins and fibers. Replacing other proteins with nuts helps balance the diet and increase the intake of micronutrients such as B vitamins. Vitamins in pills "do not" contain enough micronutrients called phytonutrients; they are obtained from whole / unfinished foods. However, since nuts are high in calories and often salty, it is important to understand the doses and nutritional values.
Step 2. Know what the right doses are
Nuts contain between 150 and 180 calories for every 30 grams and between 10 and 22 grams of fat for every 30 grams of fruit. They also contain between 4 and 7 proteins per 30 gr.
- Subtract the amount of daily consuming protein that comes from nuts from the total amount of protein needed. An average adult woman needs about 46g of protein per day.
- Subtract the amount of calories and fat from your total daily consumption. An average adult woman needs 2,000 calories a day, and between 20% and 35% should come from calories from fat, limiting saturated ones to less than 10% of total calories.
- Try to consume 45g of nuts per day. According to scientific studies, 45gr is the optimal amount of nuts for heart health, especially in women with type 2 diabetes.
Step 3. Check the sodium content on prepackaged nuts
Many prepackaged nuts are roasted and salted or flavored. These seasonings often contain sodium glutamate or salt and can add a considerable amount of sodium to your diet. To avoid excess sodium, choose unsalted nuts or seasonings. If you need salt or flavorings for flavor, try buying nuts with low sodium levels. Excess sodium can cause water retention and increase the risk of hypertension.
Step 4. Eat them as a snack
Nuts are perfect for quick snacks because they don't need to be refrigerated and can be eaten quickly. Plus, they fill and help minimize unhealthy snacks between meals. Excess protein provides a longer lasting source of energy than simple carbohydrates.
Step 5. Add them to meals when you cook
If you find it hard to include enough nuts in your diet or don't like the taste of them on their own, try adding them to your meals. Cashews and peanuts go very well with Chinese dishes or with chili. They can be cooked like dried beans, so the longer they are cooked the softer they become.
Method 2 of 3: Choose the Right Nuts
Step 1. Choose different types of nuts to suit your needs based on research and nutritional content
If you want to decrease the risk of breast cancer you can choose fruits that have been proven to help in this purpose. Then also buy a nut mix or create your own mix based on your dietary goals.
There are many impressive findings on the evidence linking nuts with a lowered risk of coronary heart disease, published in the "British Journal of Nutrition," written by Kelly JH and Sabate J. In this study, the researchers observed four major studies - the Adventist Health Study, Iowa Women's Study, Nurses' Health Study and the Physician's Health Study. Combining the results from all four studies, subjects who ate nuts at least 4 times a week showed a decreased risk of coronary heart disease compared to subjects who never ate nuts or only rarely ate them. Additionally, an extra serving of nuts per week was associated with an additional 8.3% decrease in risk to your health
Step 2. Choose nuts for health for best overall benefits
Walnuts are very healthy and have multiple benefits for consumption. They have almost as much omega 3 as salmon and more linoleic acid and alpha linoleic acid than the daily recommendations. These fatty acids have been shown to increase brain function and protect against type 2 diabetes and decrease the risk of cardiovascular disease. In addition to omega 3 fatty acids, walnuts contain large amounts of ellagic acids, which promote immune health, and vitamin B6. In clinical research, walnuts decreased the development of breast cancer in mice.
Step 3. Choose peanuts if high protein content and heart health are important to you
Peanuts, although technically not a nut but a legume, have the greatest amount of protein, 7g of protein per 30g. They have also been shown to keep cholesterol levels low and protect against cardiovascular disease. A unique nutrient in peanuts is resveratrol, an antioxidant also found in red wine with anti-aging properties.
Roasted peanuts increase their beneficial effects! Research conducted by a team of scientists from the University of Florida, published in the journal Food Chemistry, has shown that peanuts contain a high concentration of antioxidants called polyphenols, and that "roasting them can increase the levels of P-coumaric acids., increasing their general antioxidant content by 22% ":
Step 4. Choose pistachios if you aim for satiety
Pistachios are rich in protein, with 6g per 30g of fruit and the fruits with the highest fiber content. The amount of fiber in pistachios is equivalent to the fiber contained in oats. These have also been shown to protect against cardiovascular disease. They contain high amounts of plant sterols which lower LDL cholesterol levels.
Step 5. Choose almonds for the best cancer protection
Almond trees are the most nutrient-rich nuts and contain high levels of vitamin E and vitamin E-promoting components. Vitamin E has been shown to protect against heart attacks and cancer, including breast and colon cancer.
Step 6. Choose Brazil nuts for the best breast cancer protection
Brazil nuts are rich in selenium. Selenium has been shown to decrease the risk of breast cancer.
Step 7. Choose macadamia nuts, pecans and cashews for heart health
They are all rich in monounsaturated fatty acids. Pecans have the highest amount of unsaturated fatty acids and the lowest amount of saturated fatty acids compared to other nuts. Cashews are also rich in iron.
Step 8. Choose peanuts if you are pregnant or of childbearing age
Peanuts are rich in folic acid, which protects against fetal defects. They are also rich in vitamin E and B vitamins, and studies suggest they help slow down senile dementia. They also reduce the risk of cardiovascular disease by lowering blood pressure.
Step 9. Choose a mix if you want the beneficial effects of many nuts and the convenience of having them ready to eat
In supermarkets you can find mixes created for heart health, for energy, or just for taste.
Method 3 of 3: Buying and Storing Nuts
There are several options for purchasing nuts. You can find small packs, bulk packs, mixed packs and more. Nuts spoil very quickly, so it's important to buy them in the right quantities and store them properly to maintain their freshness and health benefits.
Step 1. Know the different formats in which nuts can be purchased
You can buy it whole, with or without shell or in pieces. It can also be found toasted, with or without seasonings and / or with the addition of salt. By knowing the format and checking the nutrition tables, you should be able to buy what's best for you.
- Whole nuts are best for small snacks. It is also the one that keeps the longest. Nuts without nuts are more convenient to eat on the fly.
- Chopped nuts is ideal for cooking. The smaller pieces help reduce the cooking time and save you the hassle of having to remove the shell.
- Toasted nuts are toasted to enhance their natural taste and are shelled. Roasted nuts usually contain salt and flavorings, so check the labels for sodium content.
Step 2. Know the different packages and what works best for you
- Buy nuts in bulk if you want to eat them every day, if you want to share them or if you want to use them in the kitchen. This is the cheapest option. They are usually best stored in a sealed container in a cool, dark place. Nuts usually last around 3 weeks if stored properly.
- Buy wrapped nuts, such as in a container, if you want to consume them within three weeks without sharing them. These are packaged to ensure freshness in small enough quantities that you can consume them before they go rancid.
- Buy portion-controlled packs if you're worried about eating too many. Portion-controlled packages are good for ensuring you are eating only what you need. They stay fresh longer because each package is consumed entirely once opened.
