Gabe Mirkin, M.D.
Risk for type 2 diabetes in women who eat nuts at
least five times per week is 30 percent lower than those who
rarely or never eat nuts. Nuts contain lots of fat, but most fats in
nuts are monounsaturated and polyunsaturated fats, which are
good for insulin sensitivity and serum cholesterol. Before the bad
LDL cholesterol can damage arteries, it must first be converted to
oxidized LDL. Monounsaturated fats form LDL cholesterol that
resists oxidation and therefore protects arteries. Nuts are also
rich in antioxidant vitamins, minerals, plant protein and dietary
fiber.
However, nuts are concentrated sources of calories, so
rather than adding nuts to your current diet, substitute them for
less healthful foods such as bread or red meats. It’s easier to
control your portion size if you sprinkle nuts into a salad or your
cereal rather than eating them by the handful as snacks.
May 1, 2006