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Dieting And Nuts - How Can They Help?

Most of us may find it hard to believe that dieting and nuts go well together. A weight loss program focuses on eating the right kinds of food so that you burn more calories than what you consume.

Nuts figure prominently in proper weight loss diets because they not only pack in a lot of useful nutrients, they are rich in positive fats such as polyunsaturated and monounsaturated fats, which actually lower cholesterol, heart disease and weight. Nuts being a plant food have no cholesterol or saturated fats.

Walnuts are rich in Omega-3 fatty acids, which are found in fish. Cashews, almonds, macadamias, hazel nuts, pistachios, peanuts, brazil nuts and pecans are rich in proteins, vitamins, minerals, fiber, phytochemicals and anti-oxidants, which have benefits as wide ranging as cancer prevention, lowering cholesterol, preventing heart disease, and helping weight loss.

Nuts Benefits And Nuts Nutritional Information

There are many reasons why nuts should be included in our diet:

Nuts help you to lose weight: When researchers experimented with two groups – one which ate nuts and the other which did not – they found that the former group showed greater weight loss, along with better health. They also found that the former group complied with their diet more easily, even after a couple of years, and hence did not gain back their reduced weight.

They attributed this to many reasons. Nuts have a high content of good fat, and hence they did not feel deprived. Nuts taste good and gave them a feeling of satisfaction, and so they did not need to cheat on their diet.

Nuts are high in plant protein: Plant proteins do not tax the kidneys as much as animal proteins. Plant proteins also prevent the blood from becoming too acidic. Unlike animal proteins, nuts are low in saturated fat and do not have any cholesterol.

Nuts provide fiber: Fiber in food is necessary for many reasons. They prevent constipation and help the body to get rid of its wastes. This gets rid of toxin as well as cholesterol, helping to keep heart disease at bay, and also lowering risk of certain cancers. Fiber also slows down absorption of glucose and helps those with diabetes.

Nuts are rich in vitamins: Nuts are a good source of the fat soluble vitamins such as Vitamins A, D, E and K. These vitamins also have anti-oxidant properties. Hence eating nuts protects against cataract, cancer and heart diseases. Nuts also have high contents of the BVitamins, folic acid, niacin, thiamin, riboflavin, pyridoxine and biotin. These give protection against strokes and should be taken by pregnant women for neural health of their infants.

Nuts are a good source of minerals: Nuts have significant proportions of minerals such as calcium, copper, iron, phosphorus and magnesium, which are needed by the body for transporting oxygen in the blood, building strong teeth and bones, for quick healing of wounds and for metabolizing proteins.

Nuts are rich in phytochemicals : Nuts have phytochemicals such as reservatrol and plant sterols. They are also full of bioflavonoids and phenolic chemicals. These have anti-inflammatory, anti-oxidant properties anti-cancer properties, while also reducing risk of heart attacks.

Nuts can be included in your diet in many ways – in salads, smoothies, breads, cakes, spreads or just as a tasty roasted snack, to provide a balanced and healthy lifestyle

Submitted on January 16, 2014