Blog 

Here is where I share my thoughts, ideas and opinions about the world of nutrition, food and health. I hope you find good sense, helpful guidance and inspiration to eat great healthy food that makes you feel good.

I write regularly for GI News, an online newsletter for 60,000+ Australasian and International subscribers interested in the glycemic index (GI) and associated health topics such as diabetes, weight loss and a healthy heart. It’s a great read. http://www.gisymbol.com/category/gi-news/

 

02 Jun 2015

Nuts are the new black

Posted by Nicole Senior on Tuesday, June 02, 2015

In case you haven’t noticed, nuts are the new black. The rock-star food experiencing a very well deserved reputational transformation. Of course they’re good for you, and it begs the question how we veered off-course from this fact in the past. Until recently nuts were considered too fattening to eat, especially for dieters. I’m happy to report this is no longer the case. We have thankfully moved on from the narrow perspective of nutritionism (looking at food only as the nutrients it contains) and looking at nuts as a wholefood with a complexity that outshines the numbers on a nutrition information panel. And the proof is now overwhelmingly positive from many different types of nutrition research that nuts are good for general health, heart health and, intriguingly, weight control.

How, I hear you ask, can nuts assist in weight control when they are (theoretically) high in fat and kilojoules? Well this is the wholefood magic of it all. Nut eaters weight less because:

  • Nuts really satisfy. That is to say they are satiating and cause you to feel fuller for longer helping you to eat less over the day.
  • Nuts reduce hunger due to their satisfying combination of protein, healthy fats and fibre. Nuts put the brakes on overeating.
  • Nuts give you a metabolic boost. They increase your metabolic rate by 5-10%
  • Nuts are satisfyingly crunchy to eat. The sound you hear inside your head when you chomp down on nuts sends signals of satisfaction to your brain. How very unexpectedly clever is that?
  • The oils in nuts are not fully absorbed. The fibre within nuts holds back up to 20% of the fat and thus not all the kilojoules on your lips ends up on your hips (or anywhere else for that matter). Who knew incomplete digestion could be so helpful?

I ‘heart’ nuts and apparently nuts ‘heart’ your heart as well. They look after your ticker in a number of ways but the upshot is eating a handful of nuts a day reduces your risk of falling off the twig early from cardiovascular disease by 25-50%. Now that’s impressive. What great news that such a delicious food can be so good for you. It’s the marvellous combination of healthy fats, fibre, phytosterols, phytochemicals, arginine, vitamin E and potassium that seems to do the trick.

I’ve been banging on about the goodness of nuts for years but this prose in praise of nuts has been brought about by the release of a new report: The effect of nut consumption on heart health: a systematic review of the literature which you can read yourself at http://bit.ly/NutsandHeartHealthReport (and more reports on other health issues besides).

Oh, and in case you were wondering, all nuts are good. Go forth and enjoy whatever takes your fancy, and fancy a variety of different nuts to ensure you get your fill of the rainbow of flavours and unique talents of each and every kind.In case you haven’t noticed, nuts are the new black. The rock-star food experiencing a very well deserved reputational transformation. Of course they’re good for you, and it begs the question how we veered off-course from this fact in the past. Until recently nuts were considered too fattening to eat, especially for dieters. I’m happy to report this is no longer the case. We have thankfully moved on from the narrow perspective of nutritionism (looking at food only as the nutrients it contains) and looking at nuts as a wholefood with a complexity that outshines the numbers on a nutrition information panel. And the proof is now overwhelmingly positive from many different types of nutrition research that nuts are good for general health, heart health and, intriguingly, weight control.

How, I hear you ask, can nuts assist in weight control when they are (theoretically) high in fat and kilojoules? Well this is the wholefood magic of it all. Nut eaters weight less because:

  • Nuts really satisfy. That is to say they are satiating and cause you to feel fuller for longer helping you to eat less over the day.
  • Nuts reduce hunger due to their satisfying combination of protein, healthy fats and fibre. Nuts put the brakes on overeating.
  • Nuts give you a metabolic boost. They increase your metabolic rate by 5-10%
  • Nuts are satisfyingly crunchy to eat. The sound you hear inside your head when you chomp down on nuts sends signals of satisfaction to your brain. How very unexpectedly clever is that?
  • The oils in nuts are not fully absorbed. The fibre within nuts holds back up to 20% of the fat and thus not all the kilojoules on your lips ends up on your hips (or anywhere else for that matter). Who knew incomplete digestion could be so helpful?

I ‘heart’ nuts and apparently nuts ‘heart’ your heart as well. They look after your ticker in a number of ways but the upshot is eating a handful of nuts a day reduces your risk of falling off the twig early from cardiovascular disease by 25-50%. Now that’s impressive. What great news that such a delicious food can be so good for you. It’s the marvellous combination of healthy fats, fibre, phytosterols, phytochemicals, arginine, vitamin E and potassium that seems to do the trick.

I’ve been banging on about the goodness of nuts for years but this prose in praise of nuts has been brought about by the release of a new report: The effect of nut consumption on heart health: a systematic review of the literature which you can read yourself at http://bit.ly/NutsandHeartHealthReport (and more reports on other health issues besides).

Oh, and in case you were wondering, all nuts are good. Go forth and enjoy whatever takes your fancy, and fancy a variety of different nuts to ensure you get your fill of the rainbow of flavours and unique talents of each and every kind.