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Choosing Nuts for weight loss

Fat Protein and Fiber in nuts helps you feel full longer helping you with weight-loss program

What are health benefits of eating nuts?

In 2003, US FDA approved the following claim for nuts

'Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.' This claim was restricted to Almonds, Hazelnuts, Peanuts, Pecans, Pine nuts, Pistachios, and Walnuts.

When Saturated fats are replaced with Monounsaturated fats (MUF) help lower bad Cholesterol (LDL), and raise good Cholesterol (HDL).  This reduces risk of coronary heart disease.

Nuts lower blood pressure. DASH program recommends 4 to 5 servings per week.

Nuts help reduce risk of developing Type II diabetes

Nuts are a good source of Protein, Fiber, Calcium, Iron, Magnesium, Manganese, Zinc, and Phosphorus. Nuts have no cholesterol.

Omega 3 Fatty acids Food sources

Why eat nuts for weight-loss?

For weight loss, one is told to reduce calories and exercise. The nuts are packed with calories (160 to 200 calories per ounce), then why are nuts included in weight-loss program

Statistics data shows that people who eat nuts tend to weigh less than people who do not eat nuts. The actual mechanism is not known

Possible explanation is that proteins in the nuts are slow to absorb, and use-up more energy to digest than either fats or carbohydrates.

The protein and fiber in nuts are absorbed slowly in the system. We feel full for about 2.5 hours. It makes them excellent snacks in between main meals

How to choose nuts for weight loss?

Chose nuts with low saturated fat and high protein

The saturated fats in nuts must not exceed 8% of its weight (2.26 grams in 1 ounce of nuts). That's why Brazil nuts, Cashews, and Macadamia are exclude for weight-loss programs.

Serving size

- Nuts are high in calories. Do not exceed 1.5 oz of nuts or 3 Tablespoons of nut-butter per day

- 1.5 ounce is about 1/3 cup of nuts

- One handful normally refers to 1 ounce of nuts

- One ounce of nuts equals 2 Tablespoons of nut butter

- Nuts are counted both as Proteins and Fats in the Food Pyramid

One ounce of nuts = Two ounce of lean meat + Two teaspoons of vegetable oil

Peanuts

Peanuts are Legumes. Peanuts are the only item that has complete proteins (all amino acids) among nuts. Peanuts provide 10% folate, 20% Niacin of Daily Requirements

Peanut butter (2 Tablespoon) is same as 1 ounce of Peanuts

Almonds

Almonds have the highest concentration of Vitamin E among nuts. It provides 35% of daily Vitamin E requirement

Almond butter (2 Tablespoon) is same as 1 ounce of Almonds

Walnuts

Walnuts have the highest concentration of Omega 3 among nuts. One ounce meets 2002 dietary recommendation of the Food Nutrition Board of the National Academies’ Institute of Medicine for omega-3 fatty