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The Importance of Nuts and Seeds in Your Diet
Introduction
Nuts and seeds are the vehicle for plant reproduction. Locked inside
them is the potential for an entire plant. It is truly amazing to
think that a giant oak tree began its life as an acorn. A nut
commonly refers to the shell-encased seeds of a tree, however, one
of the chief foods that we consider as a nut, the peanut, does not
fit the strict definition of a nut as it is actually a legume.
In the United States, peanuts are by far the leading nut crop as
they account for greater than 70% of the yearly nut production.
Peanuts are followed by almonds, walnuts, and pecans. Unfortunately,
most nuts are being consumed after they have been fried in fat and
salted or as ingredients in cookies, candies, and confections. I
definitely advocate the use of mostly raw or lightly roasted fresh
nuts and seeds rather than commercially roasted and salted nuts and
seeds.
Health benefits
As more Americans are seeking healthier food choices, nut and seed
consumption is on the rise. Nuts and seeds provide excellent human
nutrition, they are especially good sources of essential fatty
acids, vitamin E, protein, and minerals. They also provide valuable
fiber components, important phytonutrients in nuts and seeds include
protease inhibitors, ellagic acid, and other polyphenols.
Because of the high oil content of nuts and seeds, one would suspect
that the frequent consumption of nuts would increase the rate of
obesity. But, in a large population study of 26,473 Americans it was
found that the people who consumed the most nuts were less obese. A
possible explanation is that the nuts produced satiety, a feeling of
appetite satisfaction. This same study also demonstrated that higher
nut consumption was associated with a protective effect against
heart attacks (both fatal and nonfatal). Four other large studies,
including the Nurses Health Study, the Iowa Health Study, and the
Physicians Health Study, all found that nut consumption is linked to
a lower risk for heart disease. Researchers who studied data from
the Nurses Health Study estimated that substituting nuts for an
equivalent amount of carbohydrate in an average diet resulted in a
30% reduction in heart disease risk. Researchers calculated even
more impressive risk reduction--45%--when fat from nuts was
substituted for saturated fats (found primarily found in meat and
dairy products).1
Nuts Provide Arginine
Nuts are the best dietary source for arginine - an amino acid that
plays an important role in wound healing, detoxification reactions,
immune functions, and promoting the secretion of several hormones
including insulin and growth hormone. Recently there has been a
considerable amount of scientific investigation regarding arginine's
role in the formation of nitric oxide. This compound plays a central
role in determining the tone of blood vessels. Specifically, it
exerts a relaxing effect on blood vessels thereby improving blood
flow. Normally, the body makes enough arginine, even when the diet
is lacking. However, in some instances the body may not be able to
keep up with increased requirements and higher dietary intakes may
prove useful.
Arginine supplementation has been shown to boost immune function and
be beneficial in a number of cardiovascular diseases including
angina pectoris, congestive heart failure, high blood pressure, and
peripheral vascular insufficiency (decreased blood flow to the legs
or arms). By increasing nitric oxide levels, arginine
supplementation improves blood flow, reduces blood clot formation,
and improves blood fluidity (the blood becomes less viscous and,
therefore, flows through blood vessels more easily). The degree of
improvement offered by arginine supplementation in angina and other
cardiovascular diseases can be quite significant as a result of
improved nitric oxide levels. These benefits may also be attainable
by eating foods high in arginine like nuts.2
Nut Consumption and Diabetes Risk
Nut consumption has also been shown to lower the risk for diabetes.
This benefit may relate to their ability to improve cell membrane
structure and function. According to modern pathology, or the study
of disease processes, an alteration in cell membrane function is the
central factor in the development of virtually every disease. As it
relates to diabetes, abnormal cell membrane structure due to eating
the wrong types of fats lead to impaired action of insulin.
The type of dietary fat profile linked to type 2 diabetes is an
abundance of saturated fat and trans fatty acids (margarine) along
with a relative insufficiency of monounsaturated and omega-3 fatty
acids. One of the key reasons appears to be the fact that since
dietary fat determines cell membrane composition such a dietary
pattern leads to reduced membrane fluidity which in turn causes
reduced insulin binding to receptors on cellular membranes and/or
reduced insulin action. Particularly harmful to cell membrane
function are margarine and other foods containing trans fatty acids
and partially hydrogenated oils.
In contrast, to the dampening of insulin sensitivity caused by
margarine and saturated fats, clinical studies have shown that
monounsaturated fats and omega-3 oils improve insulin action.3
Adding further support is that fact that population studies have
also indicated that frequent consumption of monounsaturated fats
such as olive oil, nuts, and nut oils and omega-3 fatty acids from
fish protect against the development of type 2 diabetes. For
example, one recent study showed that that consumption of nuts was
inversely associated with risk of type 2 diabetes, independent of
known risk factors for type 2 diabetes, including age, obesity,
family history of diabetes, physical activity, smoking, and other
dietary factors. What the term inversely associated means is that
the higher the intake of nuts, the less likely a woman would develop
type 2 diabetes. What was really amazing was that this relationship
was seen even in woman who were obese.4
In addition to nut consumption, in order to improve cell membrane
structure and function I recommend using RxOmega-3 Factors - a
pharmaceutical grade fish oil supplement from Natural Factors. The
benefits of the omega-3 oils from fish oils well known. Adding a
fish oil supplement to your daily routine provides extra insurance
that you are getting sufficient levels of these important oils.
Using a high quality fish oil supplement is the perfect solution to
people wanting the health benefits of fish oils without the mercury
and other contaminants often found in fish. Each capsule of RxOmega-
3 Factors provides 600 mg of long-chain omega-3 fatty acids (400 mg
EPA/200 mg DHA). We recommend one capsule daily for general health,
if greater support is needed the dosage increases to two to three
capsules daily.
Cooking with Nut Oils
The best oils to cook with in baking recipes, stir fries, and
sautés, are the monounsaturated oils. While olive oil and canola oil
are by far the most popular monounsaturated fats in use, nut oils
may prove superior to both. In particular, macadamia nut oil is
superior to cook with because of lower level of polyunsaturated oil
(3% for macadamia nut oil vs. 8% for olive and 23% for canola). As a
result, while olive oil and canola oil can form lipid peroxides at
relatively low cooking temperatures, macadamia nut oil is stable at
much higher temperatures (over twice that of olive oil and four
times more stable than canola). Macadamia oil, like olive oil is
also very high in natural anti-oxidants. In fact it contains over
4.5 times the amount of vitamin E as olive oil. For more information
on macadamia nut oil, visit www.macnutoil.com.
Selecting and Storing Nuts and Seeds
In general, nuts and seeds, due to their high oil content, are best
purchased and stored in their shells. The shell is a natural
protector against free radical damage caused by light and air. Make
sure the shells are free from splits, cracks, stains, holes, or
other surface imperfections. Do not eat or use moldy nuts or seeds
as this may not be safe. Also avoid limp, rubbery, dark, or
shriveled nut meats. Store nuts and seeds with shells in a cool, dry
environment. If whole nuts and seeds with their shells are not
available, make sure they are stored in air-tight containers in the
refrigerator or freezer. Crushed, slivered, and nut pieces are most
often rancid. Prepare your own from the whole nut if a recipe calls
for these.
In addition to simply eating nuts and seeds as snacks, they can be
added to many foods for the unique flavor. With the aid of a food
processor, nut and seed butters can be prepared. Most nuts and seeds
have enough natural oils, but occasionally you may need to add some
additional oil. Keep nut butters in air-tight containers in the
refrigerator.
Practical Application
Try to have at least one serving of nuts or seeds (one serving
equals 1/4 cup) and 3 tablespoons of the healthy oils daily. Use
olive, macadamia, or canola oil to replace the butter, margarine,
and shortening that you use for cooking. Use flaxseed or olive oil
in homemade salad dressings. Avoid using safflower, sunflower, soy
and corn oil because they contain too much omega 6 fatty acid.
My last recommendation is to try to mix it up a bit, by eating a
variety of nuts and seeds such as almonds, brazil nuts, walnuts,
pecans, flaxseeds, sunflower seeds, and pumpkin seeds.
Key References:
Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart
disease: a review of epidemiologic evidence. Curr Atheroscler Rep
1999;1(3):204-9, 1999
Flynn NE, Meininger CJ, Haynes TE, Wu G. The metabolic basis of
arginine nutrition and pharmacotherapy. Biomed Pharmacother 2002;56
(9):427-38.
Rivellese AA, De Natale C, Lilli S. Type of dietary fat and insulin
resistance. Ann N Y Acad Sci 2002;967:329-35.
Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter
consumption and risk of type 2 diabetes in women. JAMA
2002;288(20):2554-60.
In Reply to: The benefits of nuts (in your diet). Archive posted by Walt Stoll on July 20, 2003 at 06:40:10:
Thanks for this, Walt.
I eat them everyday, because they are so yummy. And being healthy is just an added bonus.
Nutty Girl.
In Reply to: The benefits of nuts (in your diet). Archive posted by Walt Stoll on July 20, 2003 at 06:40:10:
Having read the article, it feels like I should eat 3 tons of nuts every day: 1 ton for breakfast, 1 for lunch, and 1 for supper. But would it be a good idea? Let's analyze the article.
It says that protease inhibitors included in nuts and seed are important phytonutrients. For whom or what are they important? Why would consuming inhibitors of protein digesting enzyme be important for humans (and animals)? I'd think it would be detrimental unless one wants to hinder utilization of protein in nuts (and probably in other foods consumed with nuts). Unless these inhibitors are neutralized (with soaking and roasted), I don’t think nuts can be considered a good source of protein, opposite to what the author says. He does advocates consuming them mostly raw and lightly roasted.
He says that saturated fat is linked to type 2 diabetes and implies that they are responsible for developing heart diseases. And he advocates replacing these fats with unsaturated fats. However, that flies in the face of facts that show this theory is fallacious. Indigenous natives studies by Weston Price, George Mann, and others have consumed plenty saturated fats with animal fats (some ate very little to no plant based foods) but weren't known to suffer frequently either diabetes or heart disease. In fact, those populations that developed these diseases consumed lots of carbohydrate rich foods and "foods of modern commerce" (junk foods, in other words – refined crap – mostly carbohydrates). Another evidence against implicating saturated fats in diabetes is clinical experience of Dr. Jan Kwasniewki, whose patients consume a LOT of fat, most of which is animal fat, and they notice reduction of symptoms of diabetes of both types.
Nuts are the best dietary source for arginine
Arginine is known to provoke attacks of viruses, such as herpes (maybe others, too). So, it seems logical to limit consumption of nuts by those with such viruses.
Commonly eaten nuts contain much more Omega-6 fatty acids than Omega-3 (see http://www.annecollins.com/dietary-fat/omega-3-efa-6-chart.htm). So, eating a lot of them can lead to imbalance of EFA's toward proinlfammatory ones.
The author says that macadamia nut oil is best for cooking because of lower level of polyunsaturated oil. Coconut would be much better as it's much more stable than macadamia nut oil.
In addition to simply eating nuts and seeds as snacks, they can be added to many foods for the unique flavor.
Not if they are added raw, as the author advocates.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by R. on July 20, 2003 at 15:46:09:
Thanks, R. you put IMO, the right slant on this. When are we going to realize that we are (for the most part) supposed to eat MOSTLY vegitables and animal protiens. A little fruit and nuts/seeds every now and then is fine but, not in LARGE quanities as the article seems to promote.
Keep up the good work.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by R. on July 20, 2003 at 15:46:09:
Thanks R.
This just goes to show how things you read on the internet (or anywhere else for that matter) can sound so so convincing, right and good. Had you not posted, I would now feel that I should be eating a LOT more nuts every day. Currently I eat them rarely. However, one could say WHO is right. Yourself or the author of the article.
I find this situation so frustrating sometimes. I don't know what evidence the author has to back up his claims, nor do I know what evidence you have to back up yours. In this kind of situation, a person usually ends up believing no one, ends up confused and does absolutely nothing about it.
Thanks anyway.
In Reply to: The benefits of nuts (in your diet). Archive posted by Walt Stoll on July 20, 2003 at 06:40:10:
nmi
In Reply to: The benefits of nuts (in your diet). Archive posted by Walt Stoll on July 20, 2003 at 06:40:10:
great overview, Walt. for about a year now, my breakfast has usually been a handful of raw cashews. I wonder if peanut-butter offers any of the same benefits.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 21, 2003 at 07:20:52:
peanuts are not as good as other nuts. They tend to have mould on them, and are especially not good for those suffering with Candida.
I am sure the other nutbutters would work just as well, Peter. Such as almond spread, cashew spread, macadamia spread(yum).
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 21, 2003 at 07:20:52:
Hi, PeterB.
Not quite so good. Since the frankenfood peanuts nave been the norm no one knows!
Walt
In Reply to: Canola Oil????? Yuck! nmi posted by Joanie on July 21, 2003 at 06:05:08:
nm
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 21, 2003 at 07:58:17:
it figures that peanut butter is the cheap one!
:)
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Walt Stoll on July 21, 2003 at 11:15:10:
yeah, franken-nuts, how could i forget.
:)
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 22, 2003 at 08:11:00:
you could try making your own nut butter, if its too expensive at the store.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 22, 2003 at 08:17:48:
yeah, the almond butter is about $8 a jar, a bit too steep for me.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 23, 2003 at 08:25:22:
Peterb
If you enjoy eating nuts, and not just the nut butter, u should try soaking the nuts in salt water overnight and then baking them in the oven. They are so yummy! I am addicted to them, in a good way, of course. :)
Do you have the book Nourishing traditions? It explains this proces, its much healtheir way to eat nuts this way, as nuts naturally contain antinutrients, and this process neutralizes them, and activates the nutrients locked within the nuts.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 23, 2003 at 19:06:48:
no, i don't have the book, but i've heard about this way of preparing nuts. my question is, do the raw cashews i eat for breakfast need this?
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 24, 2003 at 07:40:25:
Yes, they need to be prepared this way, Peterb. All nuts do, as well as legumes.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 24, 2003 at 07:57:10:
uh-oh. i guess that will be my next learning project. Thanks!
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 23, 2003 at 19:06:48:
I have heard that baking the nuts is like frying them in their onw oil, so there is no much difference to eating trans fat.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by ANASTASI on July 25, 2003 at 01:36:32:
That would be incorrect.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by ANASTASI on July 25, 2003 at 01:36:32:
R. is right.
That is incorrect, Anastasi
When you bake the nuts, you need to bake them at a low temperature, so that doesnt kill the nutrients being activated in the nuts.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by peterb on July 24, 2003 at 12:57:49:
Its not difficult at all, Peterb. I will share the 'secrets' with you to making the best, wholesome snack, that you wont be able to stop at one. I know. :)
Here is the ingredients:
sea salt or mineral salt
any nuts,except the baddies that we discussed (peanuts)
water
and an oven. :)
So here goes.
You have to soak the nuts in water over night for up to 12-24 hours. I normally soak them overnight, and then when I get home from work, drain them, and put them in the oven. Actually, they are baking right now in the oven. Can you smell them? Mmmmm! :)
So after the soaking, drain them (do not rins
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by Zara on July 25, 2003 at 07:03:36:
Sorry Peterb, I got a bit carried away, and accidentally hit the submit button.
I'll try again.
Its not difficult at all, Peterb. I will share the 'secrets' with you to making the best, wholesome snack, that you wont be able to stop at one. I know. :)
Here is the ingredients:
sea salt or mineral salt
any nuts,except the baddies that we discussed (peanuts)
water
and an oven helps. :)
So here goes.
You have to soak the nuts in water over night for up to 12-24 hours. I normally put one tablespoon of salt for each packet of nuts. I like enough salt. I normally soak them overnight, and then when I get home from work, drain them, and put them in the oven. Actually, they are baking right now in the oven. Can you smell them? Mmmmm! :)
So after the soaking, drain them (do not rinse them)
Then place into the oven, and bake on low temp. I normally bake them for the first hour at 150 degrees, and then turn the oven down to 100 degrees celsius, and let it bake for up to 10 hours or more. What I normally do, is when we go to sleep, leave the oven on low till morning, then switch it off, if I am going to be leaving the house. I wont leave the oven on, whilst away.
So there you have it. You should have a yummy snack that's healthy for you too! :)
Zara.
In Reply to: Re: The benefits of nuts (in your diet). Archive posted by ANASTASI on July 25, 2003 at 01:36:32:
Thks for the clarification.
I will give a try.
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