Let’s see what the research says regarding some common myths about nuts….
Myth: Eating nuts will increase my cholesterol levels.
What the research says: Nuts are high in fat, but they are cholesterol-free (as cholesterol is only found in animal products) and contain mostly ‘healthy’ unsaturated fats, which can actually help cholesterol levels.
Myth: Nuts are high in fat so I should avoid them
What the research says:Yes nuts are high in fat but not all fats are to be avoided- we need some fat in our diet to provide essential fatty acids and fat soluble vitamins. Nuts consist mostly of ‘healthy’ polyunsaturated and monounsaturated fats. They also contain plant protein, dietary fiber and important vitamins and minerals so are one of the best sources of healthy fats in your diet.
Myth: I shouldn’t want nuts if I have heart disease.
What the research says: Eating a handful of nuts five or more times per week can halve your risk of developing heart disease. And each weekly serving (around 30g) of nuts can reduce your risk of dying of coronary heart disease by 8%.
Myth: Nuts are high in kilojoules and will make me gain weight
What the research says: Regular nut eaters are less likely to be overweight than those who don’t eat nuts. Nuts are satisfying so eating them may lead to eating less of other foods. It also seems that we don’t absorb all the fat from nuts- studies have found that around 5-15% of the energy in nuts is excreted rather than absorbed.
Myth: Nuts are off the menu if I have diabetes
What the research says: Eating nuts can reduce the risk of developing type 2 diabetes and including nuts with a meal can reduce the rise in blood glucose levels after a meal in those who already have it.
For further nutrition information, please contact our nurse, Libby Costa, or if you wish you may make an appointment with one of our doctors at Southgate Medical Centre.