Johns Hopkins Health Alert
Nuts for Nuts
In terms of protein, total fat, and calories, 1 oz of nuts is roughly equivalent to 2 oz of lean meat plus 2 tsp of vegetable oil. Nonetheless, the health benefits of nuts are considerable.
Ask any nutritionist today about nuts, and he or she will tell you they are good for you -- in moderation, of course. That’s a whole new way of thinking about nuts, which for years were perceived as "bad" foods because of their high fat and calorie content. But a slew of recent studies have brought a better understanding of nuts’ health benefits. The turnaround has been so dramatic that packages of some nuts have labels approved by the U.S. Food and Drug Administration touting the possible heart benefits of nuts, and the most recent dietary guidelines mention nuts as good sources of protein and mono- and polyunsaturated fats.
Why Nuts Are Good for You
Nuts pack a powerful nutritional punch. Nuts contain monounsaturated fats, which help lower low-density lipoprotein (LDL, or "bad”) cholesterol and may raise high-density lipoprotein (HDL, or “good”) cholesterol when substituted for saturated fats in the diet. So it’s not surprising that several major studies have found that eating nuts significantly reduces the risk of coronary heart disease -- by 25–50% in both men and women. One of these studies, the Nurses' Health Study, also found that regularly eating nuts and peanut butter reduces the chance of developing type 2 diabetes by 21–27%.
Besides monounsaturated fats, nuts are rich in vitamins, minerals, and other substances that are beneficial to your health. For example, walnuts contain a type of omega-3 fat similar to fish oil, and almonds contain calcium and vitamin E. Nuts are also good sources of protein and fiber.
Nuts and Weight Control
It sounds paradoxical, because they're calorie dense (160–200 calories per oz), but research shows that people who eat nuts tend to weigh less than those who don’t eat nuts. Possible explanations: Nut eaters may follow a healthier diet (lower in calories and saturated fat) than people who abstain from nuts, and those who are overweight may shun nuts because of their high-calorie content.
But other factors also may come into play. Nuts are quite filling because of their high protein and fiber content. In one study, subjects who snacked on nuts and peanut butter weren’t hungry for 2.5 hours afterward and, interestingly, spontaneously adjusted their calorie intake for the rest of the day so they didn’t consume extra calories.
Protein also requires more energy to digest than fats or carbohydrates, so you use up more calories in the process. Also, because people tend not to chew nuts fully before swallowing them, they aren’t well digested and some of the calories they contain may be lost in the stool.
Posted in Nutrition and Weight Control on July 18, 2007
Reviewed September 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
Notify Me
Would you like us to inform you when we post new Nutrition and Weight Control Health Alerts?
Comments
Health Alerts registered users may post comments and share experiences here at their own discretion. We regret that questions on individual health concerns to the Johns Hopkins editors cannot be answered in this space.
The views expressed here do not constitute medical advice, and do not represent the position of Johns Hopkins Medicine or Remedy Health Media, LLC, which has no responsibility for any comments posted on this site.
Post a Comment
Already a subscriber?
Login
New to Johns Hopkins Health Alerts?
I had understood that peanuts are not true nuts, but rather a type of pea. But I gather from the article that peanut butter has the same benefits as true 'nuts.' Can someone clarify the status of peanuts?
Posted by: MichaelCay | July 18, 2007 10:19 AM