The Nut Case
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Publicado: 22 de septiembre de 2012
The Nut Case
Don't be fooled by their fat. These snacks in a shell are healthier than you think.
By Betsy Noxon, Runner's World
1 | 2 | 3 | Next >
Nuts have long had a bad rap for being highin fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they'rediscovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts — and our running.
That was the conclusionof the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That'sbecause most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because theyhave an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."
Not just any nut will do, however. The FDA includes six nutsin its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clogarteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in theoven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kindfound in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase...
Don't be fooled by their fat. These snacks in a shell are healthier than you think.
By Betsy Noxon, Runner's World
1 | 2 | 3 | Next >
Nuts have long had a bad rap for being highin fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they'rediscovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts — and our running.
That was the conclusionof the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That'sbecause most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because theyhave an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."
Not just any nut will do, however. The FDA includes six nutsin its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clogarteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in theoven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kindfound in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase...
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