A new report in the New England Journal of medicine shows that nuts are good for both health and longevity. The report was based on combined findings from the Harvard Nurses’s Health Study and Health Professionals Follow-Up Study, which together have followed nearly 119,000 women and men for decades.
The study found that the more often nuts were consumed the less likely the participant was to die from cancer, heart disease and respiratory disease. In fact, participants who ate nuts tended to live longer than those who didn’t. If you’re worried about nuts being fattening, the studies also showed that people who ate nuts tend to be leaner than those who didn’t. The nurses’ study showed that nuts lower the risk of pancreatic cancer, and a Taiwanese study showed that nuts also lower the risk of colorectal cancer in women. The nurses’ study also showed that eating nuts lowers the risk of developing type 2 diabetes, and both the nurses’ study and the health professionals’ study found that eating nuts five or more time a week was associated with a lower risk of needing gall bladder surgery.
Why are nuts so good for you? Nuts are full of unsaturated fat, protein, fiber, plant sterols, copper, magnesium, selenium, folic acid, omega 3 fatty acids and Vitamin E, all of which have been shown to ward off one disease or another. The dietary fiber in nuts have been shown to reduce cholesterol, improves blood sugar and control weight, while unsaturated fat is known to supports healthy levels HDL cholesterol while keeping LDL cholesterol levels at bay. Omega 3 fatty acids are known to lower triglycerides, lower blood pressure, slow the buildup of arterial plaque, and prevent abnormal heart rhythms.
If you’re looking for ways to incorporate more nuts into your diet Nut Butter Universe by Robin Robertson is a must! It’s packed with creative recipes for breakfast, lunch, dinner and even dessert – all using healthful nuts and nut butters. Recipes include Artichoke Walnut Butter Bisque, Chestnut and Winter Vegetable Pot Pie, Pecan Butter Waffles and Spicy Walnut Green Beans. There’s also an intro from Plant-Based Dietician Julieanna Hever with even more information on the health benefits of nuts.