“PACKED WITH NUTRIENTS”
by Contributor
(Mar. 27, 2019) — When you’re in the office all day, hours of intense concentration can have you fidgeting and reaching for the cookies. But then, office snacking, combined with sedentary jobs and lifestyles, can have a serious negative impact on your health. For a healthier choice, swap cookies for nuts. They’re lower in sugar and have tons of health benefits.
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Why Nuts Are Good for You
Nuts are a very popular snack food. They’re tasty, they’re convenient, they’re packed with nutrients, and they’re allowed on most popular diet plans. Despite being high in fat, nuts have a whole range of health and weight benefits.
Nuts are packed with nutrients. A single small portion contains several grams of protein, high levels of monounsaturated ‘good’ fat, a few grams of fiber, and several other vitamins and minerals. They’re also relatively low in carbohydrates and contain no sugar. Some nuts contain different levels of nutrients than others, so do check the packaging and make an informed decision.
Nuts are also absolutely loaded with antioxidants, which can combat stress, decrease LDL (the ‘bad’ cholesterol), lower the risk of certain diseases, and fight free radicals that can damage cells.
Despite being high in fat and calories, nuts can actually help with weight loss. Studies have shown that almonds and pistachios, in particular, are great options for people looking to lose weight. This could be because the body simply doesn’t absorb all the fat in the nuts. Some of it stays in the nut’s fibrous wall and isn’t digested. This means you don’t absorb all the calories either.
Eating nuts can also reduce cholesterol and triglyceride levels in the body due to their high levels of monounsaturated and polyunsaturated fats. Some nuts, such as almonds and hazelnuts, have also been shown to increase ‘good’ HDL cholesterol and lower ‘bad’ LDL cholesterol.
The potential health benefits don’t stop there! Nuts have also been shown to be good for people who have type 2 diabetes or other metabolic syndromes. This is because they’re generally low in carbs and don’t cause your blood sugar levels to spike. They can also lower blood pressure and oxidative stress.
Nuts can also reduce inflammation, your body’s way of defending itself from injury or harm. Chronic inflammation can lead to organ damage, while eating nuts can reduce this risk and help you stay healthy as you age. Some nuts such as pistachios, Brazil nuts, and walnuts can fight inflammation in both healthy adults and those with kidney disease.
Getting Your Hands on Nuts
The best thing about nuts is how versatile and widely available they are. You can eat them whole, chopped up, as nut butters, or alongside other ingredients cooked into recipes. You can buy them salted, unsalted, coated, plain, seasoned, or roasted. Avoid nuts roasted in oil as these can be high in saturated fats, but roasted or raw nuts are great anytime. They last for ages, too. Keep them in the fridge or freezer to keep them fresher for even longer.