Want to reduce your risk of death by up to 29% from Heart Disease, Type 2 Diabetes and Cancer? A 30-year Harvard affiliated study of 119,000 men and women, partially funded by the National Institutes of Health (NIH), says to eat nuts daily! An additional observation is nut eaters were found to be slimmer, contradicting the notion that nuts make you fat.
I believe nuts’ nutritious and satisfying characteristics lead a person to feel fuller and eat less empty calories (i.e. calories without nutritional benefit). Important: I believe this only holds true for raw, unsalted nuts which preserve the most nutrition and true flavor. Salt, cooking oils and other processing can offset the health benefits and our nutrition-to-hunger sensitivity.
“Drink Nutmilk for a healthier Life!”I exclude peanuts (groundnuts) from the same category as “nuts” (tree nuts) because peanuts are a legume, like beans and peas. They are very high in protein, and have a lot of important nutrients like essential amino acids, B-vitamins: niacin (20% of daily value per serving) and folic acid, BUT peanuts grow underground and are more susceptible to being colonized by mold and fungus, which are also allergens.
The study found a definitive relation between lower mortality due to chronic illnesses and the more people consumed nuts, but didn’t conclude exactly what it is about nuts that did this.
I believe thanks to Mother Nature, we are evolved to benefit greatly from nuts; that we are originally herbivores and foragers of nuts, berries and fruit. The dense nutrition by weight found in nuts are a source in the wild of
- healthy fats
- essential nutrient
where there were no local groceries or vitamin shops! Regarding herbivores (animals that eat only plants), I was surprised to learn that the powerful and fearsome African Hippopotamus (weighing up to 7000 lb.) is actually an herbivore (i.e. vegetarian). My point being that a strictly plant based diet can if well balanced provide outstanding nutrition.
Nut consumption reduces risk of death, Harvard Gazette
Association of Nut Consumption with Total and Cause-Specific Mortality, The New England Journal of Medicine