EAT HEALTHY, LIVE HAPPY

Nuts may very well be the perfect snack

Here is a list of some of the most commonly consumed nuts:

• Almonds • Walnuts
• Brazil nuts •Pistachios
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts

Nuts are technically considered a fruit. However, unlike most types of fruit, they aren't sweet and are high in fat (although peanuts are technically legumes like peas and beans).

Healthy substances that nuts contain

Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:
• Unsaturated fats.
• Omega-3 fatty acids.
• Fiber.
• Vitamin E.
• Plant sterols.
• L-arginine.

For example, people who consume five or more servings of nuts per week have lower levels of disease-causing inflammation than those who never (or almost never) eat nuts, according to research published in the Amercan Journal of Clinical Nutrition. What's more, people who sub in three servings of nuts per week in place of red meat, processed meat, eggs, or refined grains can also experience lower levels of inflammation.

Now let's look at the top 8 health benefits of eating nuts.

1. Nuts Are a Great Source of Many Nutrients
2. Nuts Are Loaded With Antioxidants
3. Nuts Can Help You Lose Weight
4. Nuts Can Lower Cholesterol and Triglycerides
5. Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome
6. Nuts Can Help Reduce Inflammation
7. Nuts Are High in Fiber
8. Nuts Can Reduce Your Risk of Heart Attack and Stroke

Nuts may also help prevent developing type 2 diabetes, although more research is needed.

Dr David Jenkins, from the University of Toronto Department of Nutritional Sciences said: “The study indicates that nuts can provide a specific food option for people with Type 2 diabetes wishing to reduce their carbohydrate intake."

Be aware! Not all nuts are created equal:

While there are plenty of nuts jam-packed with nutrients, some types of processing may diminish the health benefits of nuts.
Nuts that are pre-seasoned or flavored can also be high in added sugar or salt, reducing their health properties. Even nuts that are roasted can be unhealthy because they are roasted in harmful hydrogenated vegetable oils and fats.
Pre-shelled nuts, for instance, leave the natural casings of the nut exposed, causing the natural fats and oils to break down and become rancid more easily.

Problem is,

It’s hard to feel guilty about going overboard when you know something is so good for your health.

SMILE