Or should I say ‘your’ nuts? I’ve been following Dr. Gabe Mirkin’s Fitness & Health e-Zine for several years. Dr. Mirkin has kept on the cutting edge of keeping and maintaining a healthy body whether you’re an athlete or someone who enjoys good health. Dr. Mirkin is a seventy-something long time athlete who runs circles around those less than half his age. What I love about his articles is that everything is based on long term research and facts, not just his opinion on a subject. He purports that a healthy diet and regular exercise will equal a long, active life for most of us. The following is one example of a recent article from his e-Zine that I found very interesting. You may want to sign up for his e-Zine to be delivered to your inbox so you won’t miss any of his excellent advice;
Nuts Appear to be Healthful
Epidemiologic studies (on populations) associate eating nuts with reduced likelihood to suffer heart attacks, gallstones, diabetes, and cancer. Many studies show that eating nuts lowers high blood pressure, cholesterol, belly fat, and metabolic syndrome; and that nuts are not associated with gaining weight (Nutrients, 2010 July;2(7):652-82).
This week a study reports that eating almonds reduces belly fat, the type of fat that causes diabetes and heart attacks (Journal of the American Heart Association, published online 1/11/15). Fifty-two middle-aged, apparently healthy but obese adults with high levels of the bad LDL cholesterol were placed on a heart-healthy diet and were fed daily either:
* 1.5 ounces (42 grams) of whole almonds, or
* a banana muffin with the same number of calories as the almonds.
After 6 weeks, those eating almonds had lower total cholesterol and bad LDL cholesterol levels. Those eating the muffins had their good HDL cholesterols lowered. The almond-eaters also had smaller waist circumferences and less of the belly fat that leads to diabetes. Both groups had the same body weight and total body fat measures.
Why Nuts are More Healthful than Muffins
The almond snack that was given to the study patients contained 30-35 almonds (1.5 ounces), with 240 calories, 20 grams of fat, (primarily monounsaturated) and 4.7 grams of fiber. The muffins contained the same number of calories, but had less fiber, less monounsaturated fat and far more sugar and starch.
A high rise in blood sugar can damage every cell in your body. Muffins are made from flour which causes a much higher rise in blood sugar than whole grains do. Whole grains have a thick capsule that prevents the rapid absorption of sugars and other carbohydrates into your bloodstream. Grains are full of carbohydrates which can be absorbed only as single sugars. When you grind a whole grain into a powder, you remove the capsule around the whole grain and markedly increase the absorption of sugar to cause a high rise in blood sugar. Fat’s location inside the cells of nuts reduces absorption of the fat in the same way that the thick outer capsule around whole (unground) grains reduces the absorption of sugar.
What This Means for You
Go ahead and snack on nuts. Try to limit refined carbohydrates made by grinding plants into flour or by adding sugar to any food or drink. This means that you should restrict sugared drinks including fruit juices, and all foods made with any kind of flour: muffins, bread, pasta, pretzels, bagels, crackers, cookies and so forth.