Nuts: Are they as healthy as everyone says?

 In this week's blog we have invited the expert in nutrition and cardiovascular disease María del Carmen González. She will give us updated, scientific facts about nuts, why they are healthy and how we can take advantage of them. Hope you like it:

How many things have we heard about nuts? "they are high in fat " , "they are miracle makers" , "they cure diseases”... As with many foods, the information we receive is part truth, part urban myth and part tradition. This time I give you scientifically proven facts that many doctors and nutritionists have analyzed.

Nuts are low in simple carbohydrates (sugars)

• Research studies have found that when we eat natural nuts our glucose concentrations (sugar) are more stable. Also, if we eat nuts mixed with foods high in sugar, nuts can dampen the body's response and our blood sugar does not rise as much or as fast.
• Walnuts are rich in nutrients that help lower the risk of heart disease because they contain healthy fat like monounsaturated fatty acids, fiber, antioxidants and minerals.

 

Healthy fatty acid content

• They are a good source of Omega 3, a group of fat that protects the heart. A diet high in omega-3 can reduce inflammation as well as help to lower triglycerides and cholesterol among other things.

High in vegetable protein, fiber and minerals

• Nuts also contain copper and magnesium, minerals that protect your heart.
• Since they are high in fiber it helps regulate intestinal transit and helps with constipation.
• This food group is a great ally during pregnancy due to its high content of folic acid, which helps the correct formation of the fetus.
• In the elderly they help prevent osteoporosis.
• Nuts have a high percentage of protein: 100 grams of nuts are equivalent to 100 grams of meat.
• Since they contain small amounts of sodium, they are an excellent product for those who need to watch their salt intake (hypertension and/or diabetes)

As you can see, walnuts are good allies in our diet, remember they are high in calories so I recommend that you include 8-10 nuts in your diet once a day.

See you next week!

References

National Database USDA Nutrient reference standards

http://www.comenuez.org/xoo/modules/tinycontent/index.php?id=18

Çhttp://www.yocondiabetes.com/nutricion/index.php?option=com_content&task=view&id=1825&Itemid=0

http://www.ncbi.nlm.nih.gov/pubmed/20199995