If you are into eating healthy, whether its Paleo, Keto, Mediterranean, Vegetarian, Vegan, Gluten Free or WHATEVER... there is a good chance you aim to get some of your calories from nuts! Here at Balance Chiropractic we agree! Nuts have many health benefits and this article should help you understand WHY nuts are healthy, WHICH nuts science points towards being the best, the HEALTHIEST preparation methods of nuts, and HOW to know if you are over-indulging in nuts. Brace yourself, this may get a little NUTTY.
Best Types of Nuts
5- Cashews: Contains lots of essential minerals including phosphorus, mangesium, copper and manganese. Molecular Nutrition and Food Research reported a compound within Cashews called aracardic acid that may improve how cells process glucose, which may benefit individuals with diabetes.
4- Macadamia: Contains lots of Thiamine and Manganese. A study in the Journal of Nutrition found that when 1.5 ounces (15 macadamia nuts) were substituted for snacks with similar nutritional distributions, total and LDL cholesterol levels were improved within a group of patients with hyperlipidemia. Another study indicated a reduction in bio markers for inflammation and oxidative stress in people whom ate 15 percent of their calories from macadamia nuts...this indicates possible prevention of Coronary Artery Disease (CAD).
3- Pistachios: Rich in anti-inflammatory compounds such as reservatrol, phenols, proanthrocyanidins, flazonoids and potassium. Several studies have showed positive effects in pre-diabetic patients and long term blood sugar control after daily Pistachio intake. A study in Metabolism showed significant improvement in cholesterol and triglycerides in adults with diabetes that ate pistachios daily for a month.
2- Almonds: A great source of Vitamin E, Calcium, Magnesium and Folate. Studies have shown Almonds to be fantastic for reduction in body weight, abdominal fat and blood pressure. They have also been shown to increase memory, allow for better glucose control along with improved triglycerides and cholesterol numbers.
1-Walnuts: Dating back 10,000 years, Walnuts are the oldest known tree fruit and the ONLY nut to contain omega-3 fatty acids. According to the Journal of Nutrition, the proteins in walnuts have been shown to combat colon, breast, and prostate cancer cells in mice! Walnuts also help reduce blood pressure, LDL’s and increase micro-vascular blood flow!
Preparation: As with nearly all foods, minimal processing appears to be the best. Almost all nuts are super heated to kill bacteria however, this process causes nuts to lose much of their healthy compounds. Consuming "Raw" nuts are optimal!
Are you over indulging? Most nuts contain a common compound called phytic acid. Phytic acid binds to minerals such as Iron and Zinc and prevents humans from absorbing them properly. Studies suggest that humans absorb about 20% more Zinc and 60% more Magnesium when phytic acid is ABSENT. Phytic acid also can interfere with enzyme production for the breakdown of proteins and starches. Our recommendation: LISTEN TO YOUR BODY. If you start to notice less than desirable effects (think digestion, bloating and bathroom scenarios) then try reducing the amount of nuts you’re eating!
At Balance Chiropractic we understand that proper structure equals proper function and if the foundation of your body has shifted, communication to the digestive system may be obstructed and not functioning at 100%. Many patients have reported better digestion of healthy foods, such as nuts, since beginning treatment at our office!