Note the caloric expenditure equivalencies I present here are assuming no dietary compensation, something seen quite dramatically, for example, in
nut consumption in Testing the Dietary Compensation Theory.
In fact, peanuts account for over two - thirds of
all nut consumption in the U.S. and over half of the peanuts grown here are consumed as peanut butter.
Not exact matches
Frequent
consumption of
nuts is associated with a lowered risk of sudden cardiac death and other coronary heart disease, as well as a lower risk of Type II diabetes
in women.
While tree
nuts like pecans are high
in fibre, the fibre intake of the trial diets was around 18g, which is less than the recommended amount of 25g - 30g but is representative of typical US
consumption.
Both diets
in the study provided equal amounts of fat
consumption and researchers observed that the reduction
in LDL or bad cholesterol was more significant than would be predicted by just the healthy fats
in the
nuts alone, an indication that macadamias contain some other unknown property that helps lower cholesterol.
Dates are high
in fructose which is not ideal if you're trying to keep your sugar
consumption low, however, their high fibre content slows down the fructose absorption and when combined with protein (
in the form of
nuts here) this also acts to slow it down.
While there was some variation between the populations that were studied, such as between men and women, people living
in different regions, or people with different risk factors, the researchers found that
nut consumption was associated with a reduction
in disease risk across most of them.
«We found a consistent reduction
in risk across many different diseases, which is a strong indication that there is a real underlying relationship between
nut consumption and different health outcomes.
An average of at least 20g of
nut consumption was also associated with a reduced risk of dying from respiratory disease by about a half, and diabetes by nearly 40 percent, although the researchers note that there is less data about these diseases
in relation to
nut consumption.
This stands
in line with other very recent findings on nutritive effects, such as the potential protective effects of
nut consumption and Vitamin D supplementation which have been shown earlier this year.
Higher
nut consumption also has been linked to reductions
in cholesterol levels, oxidative stress, inflammation, adiposity, and insulin resistance.
«This can be accomplished
in small, simple steps, such as substituting olive oil and canola oil while cooking, and increasing one's
consumption of fish,
nuts, fruits and vegetables,» Teran - Garcia said.
«
Nut consumption may aid colon cancer survival: Colon cancer recurrence nearly cut
in half
in people who eat
nuts.»
Over the past 20 years, per - capita
consumption of
nuts and seeds has decreased
in children 3 to 6 years old, while the
consumption of savory snacks — like chips and pretzels — increased.
Hallmarks of the Mediterranean diet include: a variety of minimally processed whole grains and legumes as the staple food; plenty of a huge diversity of fresh vegetables consumed on a daily basis; fresh fruits as the typical daily dessert; cold pressed extra-virgin olive oil,
nuts, and seeds as the principal source of fat; moderate
consumption of fish; dairy products consumed
in low amounts; red and processed meat consumed
in very low frequency and amounts; and wine consumed
in low to moderate amounts only with meals.
Having all this
in mind, we can conclude that regular
consumption of pistachio
nuts and other tree
nuts is a reasonable choice for all people trying to reduce body fat, whatever their reason might be — improving their health, a bodybuilding competition, or just looking good without clothes.
Researchers looked at the diets of more than 200,000 people
in both the United States and China, and found
nut consumption was linked with a lower risk of premature death from heart disease and other causes.
The components of this diet include fish, olive oil, fruits, vegetables, whole grains, legumes,
nuts, and moderate alcohol
consumption, and it's been found
in multiple studies to be helpful with heart disease.
It simply means that you should focus on meeting your daily diet requirements of healthy fats such as those found
in oils, avocados, eggs, butter, dairy products, fatty fish and
nuts, while at the same time restricting your
consumption of trans - fats as much as possible.
In a large prospective study of 80,718 women from the Nurses» Health Study who had no history of gallstone disease, it was revealed that frequent
nut consumption is associated with a reduced risk of developing gallstones.
I believe there is sufficient evidence
in general for
nut consumption to be beneficial for CVD like for stroke for example.
Frequency of
nut consumption and mortality risk
in the PREDIMED nutrition intervention trial.
The problem with
nut consumption is that with their extreme caloric density they are easily addictive
in some individuals.
A consistent reduction
in risk was found
in various different conditions, which indicates a strong underlying connection between
nut consumption and various health outcomes.
The authors concluded: «Currently there is a lack of evidence for the effects of
nut consumption on CVD clinical events
in primary prevention and very limited evidence for the effects on CVD risk factors.»
Best Practices: Balance is key
in fat
consumption; eating enough of the good stuff (
nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance.
Actually most
nuts and all seeds, legumes and grains, some more than others are ALL not digestive friendly unless they are soaked and / or sprouted and obviously like grains,
nuts and seeds as well las legumes, as you stated they are the reproductive material and as such all have a protective coating to avoid predation
in their shell that are toxic upon
consumption.
Nuts and seeds (since nuts and seeds are high in calories and nuts, except for walnuts, are high in omega 6 fats, limit daily consumption to 2 to 4 ounc
Nuts and seeds (since
nuts and seeds are high in calories and nuts, except for walnuts, are high in omega 6 fats, limit daily consumption to 2 to 4 ounc
nuts and seeds are high
in calories and
nuts, except for walnuts, are high in omega 6 fats, limit daily consumption to 2 to 4 ounc
nuts, except for walnuts, are high
in omega 6 fats, limit daily
consumption to 2 to 4 ounces).
There have been several videos here on
nut consumption resulting
in no weight increase (as long as the amount is moderate — 50 - 100 gms a day).
Soybeans are not the same as other beans because they will not pull fat out of your system and they should be restricted
in their
consumption as you might restrict your
consumption of
nuts.
They can therefore be put
in the category of a
nut for
consumption purposes.
So my question is... does the saturated fat from
nut consumption cause the same heart problems that the saturated fat from meat
consumption does??? thank you
in advance for any insight you have on this.
In regards to your comment on
nuts, if your cholesterol is higher than you would like, then reducing
nut consumption may be beneficial.
For those striving to keep omega fatty acids
in good balance, I think it is a good idea to moderate
consumption of seeds, as well as butternuts and pine
nuts.
Note the caloric expenditure equivalencies I present here are assuming no dietary compensation, something seen quite dramatically, for example,
in nut consumption.
And
in contrast with the saturated fat focused approach, there are many studies showing cholesterol lowering effects of
nut consumption, perhaps due to phytosterols.
This strongly suggests that reducing carbohydrate intake continues to play an equally important role
in the regulation of blood serum balance
in individuals living with diabetes, regardless of
nut consumption.
In fact, the diet should be approximately 70 % of calories from unadulturated fats like low carb nuts (pecans and macadamias are great, almonds ok and peanuts and cashews are considered higher carb on the nut scale), avocado, grass fed butter, coconut oil, olive oil; and the remainng 15/15 for protein and non-starchy vegetable carbs, especially nutrient dense leafy greens It is carbohydrates or high protein leading to gluconeogenesis in the diet that make concurrent consumption of fats a cardiovascular risk, but in a properly carb - restricted and moderate protein diet, and in the absence of systemic inflammation (hsCRP, ESR), one should not worry about increases in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic wel
In fact, the diet should be approximately 70 % of calories from unadulturated fats like low carb
nuts (pecans and macadamias are great, almonds ok and peanuts and cashews are considered higher carb on the
nut scale), avocado, grass fed butter, coconut oil, olive oil; and the remainng 15/15 for protein and non-starchy vegetable carbs, especially nutrient dense leafy greens It is carbohydrates or high protein leading to gluconeogenesis
in the diet that make concurrent consumption of fats a cardiovascular risk, but in a properly carb - restricted and moderate protein diet, and in the absence of systemic inflammation (hsCRP, ESR), one should not worry about increases in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic wel
in the diet that make concurrent
consumption of fats a cardiovascular risk, but
in a properly carb - restricted and moderate protein diet, and in the absence of systemic inflammation (hsCRP, ESR), one should not worry about increases in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic wel
in a properly carb - restricted and moderate protein diet, and
in the absence of systemic inflammation (hsCRP, ESR), one should not worry about increases in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic wel
in the absence of systemic inflammation (hsCRP, ESR), one should not worry about increases
in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic wel
in cholesterol, but focus on the size of the cholesterol particles (bigger is better) Dr. Peter Attia explains this complex topic well.
However, that's not what they found, and,
in fact, other studies have associated
nut consumption with a slimmer waist, less weight gain, and lower risk of obesity.
Keep the
nuts or seeds at work or
in a less convenient place than the fridge so it's easier to minimize their
consumption.
Esselstyn and Ornish have successfully used a low fat vegan diet to reverse coronary arterial disease (CAD)
in which they eliminated oils and restricted
nut and seed
consumption.
And I was not dissapointed by how clear cut his opinion was on the subject...
In his article evidence on
nut consumption and human health he goes so far as to call Dr. Esselstyn a reductionist for dissaproving the healthy fats from
nuts and advocado's!
I know that the endothelial function studies do not have negative effects
in terms of
nuts, but both of the studies which prove heart disease reversal (Ornish and Esselstyn) restricted total and saturated fat intake (including restricted
nut consumption).
In another study, women had as much as a 50 % reduced risk of dying by regular
nut consumption.
«There may be a concern that frequent
nut consumption can result
in weight gain.»
What concerns me is an article published
in vegsource.com by Jeff Nelson, who advocate the afore mentioned diet, reviews 22 studies that were funded by the
nut industry and concludes that
nut consumption does cause weight gain.
You are correct about the RD's
in those studies adjusting calories to offset
nut consumption.
But
nuts are so filled with fat that there «may be a concern that frequent
nut consumption can result
in weight gain.»
I think there is much less of a true debate surrounding
nut consumption than there appears to be
in the WFPB diet world.
MyPlate food guidelines suggest more lean meat
consumption,
nuts, eggs, beans, fish, and poultry; and a diet that is low
in trans fats, saturated fats, cholesterol, added sugars and salt.