Almonds are in
Marla64
Posts: 23,120 Member
Who knew Almonds had their own website? almondsarein.com -- go figure.
Okay, so this is long-- but very interesting and illuminating.
Go, almonds!
The prevalence of overweight and obesity in the United States is reaching epidemic proportions. According to the National Health and Nutrition Examination Survey 1999, nearly 64 percent of all adult Americans are either overweight or obese. This prevalence has increased significantly and consistently since 1980.
Controlling body weight hinges on the number of calories consumed versus the calories burned through physical activity. Traditionally, foods that are rich sources of dietary fat are avoided when discussing weight maintenance or loss. However, high fat foods do not necessarily equate to weight gain. Nuts, for example, are often considered to contribute to weight gain even though they are recognized as being heart healthy. Almonds are a prime example of the mistaken belief that equates fat-rich foods with weight gain. They have been studied in the context of heart health, diabetes, protein quality and body weight and are a nutrient-dense food.
Epidemiologic studies show that those who eat the most nuts also tend to have the lowest body mass indexes (Nurses' Health Study, Adventists Health Study, Physicians' Follow-up Study). This finding has led to several studies about nuts and more specifically almonds and weight loss and maintenance. A recent study found that the cell walls of the almond act as a physical barrier to the absorption of fat in the intestines. The fat is then excreted from the body thereby failing to contribute calories (Ren et al., 2001). This has led some to question whether all of the calories in almonds as determined by the bomb calorimeter are actually absorbed by the human body. Furthermore, there is evidence that the addition of almonds to a diet in place of calories from other food sources does not cause an increase in body weight (Wien, in press).
These findings offer a glimpse into how almonds may actually work in the body to either prevent weight gain or aid in weight maintenance or loss.
Fat, protein and dietary fiber in the diet can have a satiating effect after a meal is consumed. By consuming three isoenergetic test meals one week apart that contained varying amounts of fat, subjects felt full when dietary fat was provided in a mixed-food meal (Burton-Freeman et al., 2002). Also, a recent study found that 40 grams of fat fed in the form of a muffin produced greater satiety than a fat-free snack (Alfenas and Mattes, 2003). In addition, adding 320 calories of almonds to a daily diet did not cause weight gain in a group of free-living individuals (Fraser et al., 2002). This suggests that almonds may play a satiating role in a mixed diet whether consumed in one sitting or over several eating occasions. Almonds, although calorie and fat dense, do not inherently equate to weight gain.
In fact, 100 grams or 520 calories of almonds were included in a hypocaloric diet. Preliminary results showed greater weight loss in the group that consumed the almond diet and anecdotally, increased satiety (Wien, in press).
Almonds are comprised of cell walls, which give them their structure. Cell walls may interfere with fat absorption by acting as a physical barrier to the release of fat droplets from the cell or by blocking lipase (Ren et al., 2001). What is not known is to what extent cell walls are broken down by processing, mastication, or during transit along the gut. Research has shown that the fat in almonds is contained in intracellular droplets that are released upon processing or chewing. Although most of the fat is released for digestion and absorption, intact cell walls may prevent a portion of the fat from being digested by lipase.
Thus far, researchers have found that almond cell walls can be detected in the stool of almond eaters suggesting that cell walls are not completely broken down during digestion. This may partially limit the dietary fat available for digestion or absorption. Research has demonstrated that almonds can be consumed while maintaining body weight (Kendall, 2003). In another study, when adults were fed an almond-rich diet, researchers observed intact cellular tissue (Ren et al., 2001). These findings suggest that some of the fat may not be absorbed. Studies on other nuts such as pecans (Haddad and Sabate, 2000) and peanuts (Levine and Silvis, 1980) had similar results. These findings may indicate that the calories in one ounce of almonds on the food label (160 calories) may not be the true caloric contribution of almonds. More research is needed to clarify this issue.
Almonds can be substituted for other foods in the diet that are not as satiating. This strategy may lead to consuming almonds to feel fuller faster and thereby consuming fewer calories. Also, almonds can displace less nutrient dense foods in the diet. Eating less nutrient dense foods requires more calories to achieve nutrient requirements. Just 164 calories of almonds supplies a wealth of nutrients far above many common snacks such as pretzels and chips. Finally, almonds can be used as a nutritious snack that maintains active metabolism and curbs appetite during mealtime. Overall, nutrient requirements can be met throughout the day while preventing bingeing on calorie dense foods at one meal.
Based on the currently available research, almonds can easily fit into various types of weight loss diet plans. Almonds can fit into plans ranging from Weight Watchers to NutriSystem to the traditional approach of the American Dietetic Association. As a snack or as an ingredient in a favorite dish, almonds offer key benefits to the person trying to lose weight, namely satiety, fewer calories for more nutrients, crunch and taste. A weight loss plan that delivers taste and nutrition may be easier to follow and to comply with.
Okay, so this is long-- but very interesting and illuminating.
Go, almonds!
The prevalence of overweight and obesity in the United States is reaching epidemic proportions. According to the National Health and Nutrition Examination Survey 1999, nearly 64 percent of all adult Americans are either overweight or obese. This prevalence has increased significantly and consistently since 1980.
Controlling body weight hinges on the number of calories consumed versus the calories burned through physical activity. Traditionally, foods that are rich sources of dietary fat are avoided when discussing weight maintenance or loss. However, high fat foods do not necessarily equate to weight gain. Nuts, for example, are often considered to contribute to weight gain even though they are recognized as being heart healthy. Almonds are a prime example of the mistaken belief that equates fat-rich foods with weight gain. They have been studied in the context of heart health, diabetes, protein quality and body weight and are a nutrient-dense food.
Epidemiologic studies show that those who eat the most nuts also tend to have the lowest body mass indexes (Nurses' Health Study, Adventists Health Study, Physicians' Follow-up Study). This finding has led to several studies about nuts and more specifically almonds and weight loss and maintenance. A recent study found that the cell walls of the almond act as a physical barrier to the absorption of fat in the intestines. The fat is then excreted from the body thereby failing to contribute calories (Ren et al., 2001). This has led some to question whether all of the calories in almonds as determined by the bomb calorimeter are actually absorbed by the human body. Furthermore, there is evidence that the addition of almonds to a diet in place of calories from other food sources does not cause an increase in body weight (Wien, in press).
These findings offer a glimpse into how almonds may actually work in the body to either prevent weight gain or aid in weight maintenance or loss.
Fat, protein and dietary fiber in the diet can have a satiating effect after a meal is consumed. By consuming three isoenergetic test meals one week apart that contained varying amounts of fat, subjects felt full when dietary fat was provided in a mixed-food meal (Burton-Freeman et al., 2002). Also, a recent study found that 40 grams of fat fed in the form of a muffin produced greater satiety than a fat-free snack (Alfenas and Mattes, 2003). In addition, adding 320 calories of almonds to a daily diet did not cause weight gain in a group of free-living individuals (Fraser et al., 2002). This suggests that almonds may play a satiating role in a mixed diet whether consumed in one sitting or over several eating occasions. Almonds, although calorie and fat dense, do not inherently equate to weight gain.
In fact, 100 grams or 520 calories of almonds were included in a hypocaloric diet. Preliminary results showed greater weight loss in the group that consumed the almond diet and anecdotally, increased satiety (Wien, in press).
Almonds are comprised of cell walls, which give them their structure. Cell walls may interfere with fat absorption by acting as a physical barrier to the release of fat droplets from the cell or by blocking lipase (Ren et al., 2001). What is not known is to what extent cell walls are broken down by processing, mastication, or during transit along the gut. Research has shown that the fat in almonds is contained in intracellular droplets that are released upon processing or chewing. Although most of the fat is released for digestion and absorption, intact cell walls may prevent a portion of the fat from being digested by lipase.
Thus far, researchers have found that almond cell walls can be detected in the stool of almond eaters suggesting that cell walls are not completely broken down during digestion. This may partially limit the dietary fat available for digestion or absorption. Research has demonstrated that almonds can be consumed while maintaining body weight (Kendall, 2003). In another study, when adults were fed an almond-rich diet, researchers observed intact cellular tissue (Ren et al., 2001). These findings suggest that some of the fat may not be absorbed. Studies on other nuts such as pecans (Haddad and Sabate, 2000) and peanuts (Levine and Silvis, 1980) had similar results. These findings may indicate that the calories in one ounce of almonds on the food label (160 calories) may not be the true caloric contribution of almonds. More research is needed to clarify this issue.
Almonds can be substituted for other foods in the diet that are not as satiating. This strategy may lead to consuming almonds to feel fuller faster and thereby consuming fewer calories. Also, almonds can displace less nutrient dense foods in the diet. Eating less nutrient dense foods requires more calories to achieve nutrient requirements. Just 164 calories of almonds supplies a wealth of nutrients far above many common snacks such as pretzels and chips. Finally, almonds can be used as a nutritious snack that maintains active metabolism and curbs appetite during mealtime. Overall, nutrient requirements can be met throughout the day while preventing bingeing on calorie dense foods at one meal.
Based on the currently available research, almonds can easily fit into various types of weight loss diet plans. Almonds can fit into plans ranging from Weight Watchers to NutriSystem to the traditional approach of the American Dietetic Association. As a snack or as an ingredient in a favorite dish, almonds offer key benefits to the person trying to lose weight, namely satiety, fewer calories for more nutrients, crunch and taste. A weight loss plan that delivers taste and nutrition may be easier to follow and to comply with.
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Replies
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Who knew Almonds had their own website? almondsarein.com -- go figure.
Okay, so this is long-- but very interesting and illuminating.
Go, almonds!
The prevalence of overweight and obesity in the United States is reaching epidemic proportions. According to the National Health and Nutrition Examination Survey 1999, nearly 64 percent of all adult Americans are either overweight or obese. This prevalence has increased significantly and consistently since 1980.
Controlling body weight hinges on the number of calories consumed versus the calories burned through physical activity. Traditionally, foods that are rich sources of dietary fat are avoided when discussing weight maintenance or loss. However, high fat foods do not necessarily equate to weight gain. Nuts, for example, are often considered to contribute to weight gain even though they are recognized as being heart healthy. Almonds are a prime example of the mistaken belief that equates fat-rich foods with weight gain. They have been studied in the context of heart health, diabetes, protein quality and body weight and are a nutrient-dense food.
Epidemiologic studies show that those who eat the most nuts also tend to have the lowest body mass indexes (Nurses' Health Study, Adventists Health Study, Physicians' Follow-up Study). This finding has led to several studies about nuts and more specifically almonds and weight loss and maintenance. A recent study found that the cell walls of the almond act as a physical barrier to the absorption of fat in the intestines. The fat is then excreted from the body thereby failing to contribute calories (Ren et al., 2001). This has led some to question whether all of the calories in almonds as determined by the bomb calorimeter are actually absorbed by the human body. Furthermore, there is evidence that the addition of almonds to a diet in place of calories from other food sources does not cause an increase in body weight (Wien, in press).
These findings offer a glimpse into how almonds may actually work in the body to either prevent weight gain or aid in weight maintenance or loss.
Fat, protein and dietary fiber in the diet can have a satiating effect after a meal is consumed. By consuming three isoenergetic test meals one week apart that contained varying amounts of fat, subjects felt full when dietary fat was provided in a mixed-food meal (Burton-Freeman et al., 2002). Also, a recent study found that 40 grams of fat fed in the form of a muffin produced greater satiety than a fat-free snack (Alfenas and Mattes, 2003). In addition, adding 320 calories of almonds to a daily diet did not cause weight gain in a group of free-living individuals (Fraser et al., 2002). This suggests that almonds may play a satiating role in a mixed diet whether consumed in one sitting or over several eating occasions. Almonds, although calorie and fat dense, do not inherently equate to weight gain.
In fact, 100 grams or 520 calories of almonds were included in a hypocaloric diet. Preliminary results showed greater weight loss in the group that consumed the almond diet and anecdotally, increased satiety (Wien, in press).
Almonds are comprised of cell walls, which give them their structure. Cell walls may interfere with fat absorption by acting as a physical barrier to the release of fat droplets from the cell or by blocking lipase (Ren et al., 2001). What is not known is to what extent cell walls are broken down by processing, mastication, or during transit along the gut. Research has shown that the fat in almonds is contained in intracellular droplets that are released upon processing or chewing. Although most of the fat is released for digestion and absorption, intact cell walls may prevent a portion of the fat from being digested by lipase.
Thus far, researchers have found that almond cell walls can be detected in the stool of almond eaters suggesting that cell walls are not completely broken down during digestion. This may partially limit the dietary fat available for digestion or absorption. Research has demonstrated that almonds can be consumed while maintaining body weight (Kendall, 2003). In another study, when adults were fed an almond-rich diet, researchers observed intact cellular tissue (Ren et al., 2001). These findings suggest that some of the fat may not be absorbed. Studies on other nuts such as pecans (Haddad and Sabate, 2000) and peanuts (Levine and Silvis, 1980) had similar results. These findings may indicate that the calories in one ounce of almonds on the food label (160 calories) may not be the true caloric contribution of almonds. More research is needed to clarify this issue.
Almonds can be substituted for other foods in the diet that are not as satiating. This strategy may lead to consuming almonds to feel fuller faster and thereby consuming fewer calories. Also, almonds can displace less nutrient dense foods in the diet. Eating less nutrient dense foods requires more calories to achieve nutrient requirements. Just 164 calories of almonds supplies a wealth of nutrients far above many common snacks such as pretzels and chips. Finally, almonds can be used as a nutritious snack that maintains active metabolism and curbs appetite during mealtime. Overall, nutrient requirements can be met throughout the day while preventing bingeing on calorie dense foods at one meal.
Based on the currently available research, almonds can easily fit into various types of weight loss diet plans. Almonds can fit into plans ranging from Weight Watchers to NutriSystem to the traditional approach of the American Dietetic Association. As a snack or as an ingredient in a favorite dish, almonds offer key benefits to the person trying to lose weight, namely satiety, fewer calories for more nutrients, crunch and taste. A weight loss plan that delivers taste and nutrition may be easier to follow and to comply with.0 -
Aww man and I bought walnuts today guess i'll have to get back to Trader Joe's. I have a few to get me started this week. Thanks for the info!
Amy
Created by MyFitnessPal.com - Online Calorie Counter0 -
Thanks for this info. Very interesting. I go nuts for nuts and almonds are probably #4 in my top 5. (Gonna make a move up the list I guess)
One of my buddies at work said he was snacking on almonds (5 or 6 at a time) throughout the day keep his motabalism up. I'll have to share this article with him.
As with everything with me, my struggle will be to eat in moderation. Just a few at a time instead of a few handfulls. Did I mention I like nuts.
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i like almonds i just dont know if i can can consume alot of them 0 -
Thanks for this info. Very interesting. I go nuts for nuts and almonds are probably #4 in my top 5. (Gonna make a move up the list I guess)
One of my buddies at work said he was snacking on almonds (5 or 6 at a time) throughout the day keep his motabalism up. I'll have to share this article with him.
As with everything with me, my struggle will be to eat in moderation. Just a few at a time instead of a few handfulls. Did I mention I like nuts.
I'm there with you-- the mixed nuts and peanuts over the holidays were my nemesis!!!!!!
I have a baggie full of almonds on my desk, and have popped 4-5 couple times today--
Hey-- I feel like Fitness_Chick-- she always passes on this information-- Elizabeth, I want to be like you when I grow up-- !!!!!!!!0 -
interesting....i just started keeping a small bowl of them on the kitchen counter. now when me, DH, son walk by we are grabbing a few. we munch on them while we cook dinner, and are finding we don't eat as much dinner. we just bought a big can of them yesturday.
thanks for sharing....0 -
LOVE ALMONDS
One of my favorite ways to use them is to lightly toast some sliced almonds and poor them on top of my fruit and yogurt...mmmmmmmmmmm.
Anyway, one thing I don't think you mentioned is RAW nuts are best. Most roasted nuts are roasted in heart unfriendly palm oils. Best option is to buy raw and come home and put them on a cookie sheet in the oven and toast them a bit. You can use a little canola oil or olive oil spray to add salt but I think once you try freshly toasted nuts at home you won't go back!
Now go NUTS everyone! :drinker:0 -
I was just reading about this a couple days ago! I love almonds so I'm happy I can munch on them. They seem to satisfy my sweet tooth as well. Yum!0
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Thanks for the extensive info! Do they recommend how many per day you should have?0
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I was just reading about this a couple days ago! I love almonds so I'm happy I can munch on them. They seem to satisfy my sweet tooth as well. Yum!
Yes, I'm finding that as well--
I found a nutrient site yesterday that said that 24 pieces equaled one ounce--0 -
I love you marla. You just made me so happy. I bought a big can of almonds yesterday and I went NUTS (haha) dividing them up into individual portions in ziplock bags. I was a bit worried about going over on fat from them, but your article laid that fear to rest.
Awesome!
On my can of planter's, it says about 27 pieces for an ounce, so your source is right on +/- a couple nuts. And with the info you've shared here, one or two should not make a bit of difference.
Hooray!0 -
I love you marla. You just made me so happy. I bought a big can of almonds yesterday and I went NUTS (haha) dividing them up into individual portions in ziplock bags. I was a bit worried about going over on fat from them, but your article laid that fear to rest.
Awesome!
On my can of planter's, it says about 27 pieces for an ounce, so your source is right on +/- a couple nuts. And with the info you've shared here, one or two should not make a bit of difference.
Hooray!
That's a great idea, individual baggies-- need to buy some next payday. These really do curb appetite, and are a great little crunchy snack.
And the thing I love, knowing that 24 is one ounce, as I'm working at my desk, if I get sleepy or to try and get metabolism to keep going, I grab eight and eat them slowly. So nice to know calories!!
Hotmom-- truly I didn't scour the article that much, so I didn't note any recommended daily allowance. Seems there aren't a whole lot of negatives that I've seen, though-- they're easier to eat slower than peanuts too, if that sentence just made any sense at all.
it's so easy for me to pop a handful of peanuts, and then grab another-- almonds are a whole different story. If I pop a handful of almonds, I'll be spitting out parts of my teeth-- mandatory control required. I love it!!0 -
Now I wish I liked almonds. :sad:
Or at least the title of the article had been 'Cashews are in!' :laugh:0 -
Now I wish I liked almonds. :sad:
Or at least the title of the article had been 'Cashews are in!' :laugh:
Ok Hannah ... here ya go! :happy: :happy: :happy:
http://www.organiccashewnuts.com/cashewbenefits.htm
Diet and Weight Management
Cashew nuts do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health.
Cashew nuts also have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut's zero percent cholesterol content.
Even with the relatively high fat content, cashew nuts are considered to be a “low-fat” nut. In fact, cashew nuts contain less fat per serving than many other popular nuts commonly found in grocery stores and health food stores, including almonds, walnuts, peanuts and pecans.
Recommendations vary for cashew nut consumption in diet and weight loss. Cashew nuts have a high energy density and high amount of dietary fiber, both which have been attributed to a beneficial effect on weight management, but only when eaten in moderation
Cardiovascular and Circulatory Health
With no cholesterol, a rarity for such a tasty and pleasing treat, cashew nuts are a healthy fat food for heart patients. And because of their high levels of monounsaturated fatty acids, they also help support healthy levels of low good (HDL) cholesterol.
Magnesium
The cashew nut's high magnesium content also takes the credit for its healthy heart qualities. In their raw form, cashews contain 82.5 milligrams of magnesium per ounce, or 21 percent of the daily recommended value of the heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.
Magnesium also works with calcium to support healthy muscles and bones in the human body.
Antioxidants
And with a high copper content, too, cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.
Copper, which is an essential component of the enzyme superoxide dismutase , is vital in energy production and antioxidant defense, producing greater flexibility in blood vessels, bones and joints.
Diabetes
Recent clinical trials have shows that cashews and other nuts work with a person's lipid profile to have a beneficial effect on those with diabetes or at risk for diabetes.
And with 37.7 percent of the daily recommended value of monounsaturated fats, cashews can reduce triglyceride levels in diabetics, protecting them from further complications.
Integrating frequent nut consumption into your diet, especially raw cashews, may lower the risk of developing Type 2 Diabetes, the most commonly diagnosed form of diabetes in America today.
Gallstones
All nuts, including the cashew nut, have been associated with a reduced risk of gallstone disease.
According to the Nurses' Health Study, looking at the dietary data of 80,718 women, integrating at least one ounce of nuts a week, such as cashews, gives women a 25 percent lower risk of developing gallstones.
Dental Health
Research has also shown that chemicals in cashew nuts kill gram positive bacteria, a pervasive mouth affliction that causes tooth decay, acne, tuberculosis and leprosy.
Eating cashew nuts at moderate levels, some say, can eliminate abscessed teeth, though this has not been proven yet by proper clinical trials.
Topical Uses
While the cashew nut is most enjoyed when eaten, it also possesses astringent qualities that are now used in topical creams and gels.
A Philippine scientist who has made a career out of studying the health benefits of cashew nut extract markets the extract in a cream for warts, moles and other skin growths.
The Philippine-produced cream is also reportedly effective on basal cell carcinoma, the most common type of skin cancer, though this too is not yet available in the U.S.
Ensure Freshness
Always check your cashews for freshness before you dig in. While cashews have a high amount of the stabilizing oleic acid, a monounsaturated fatty acid, they should always be stored in a tightly sealed container in a cool, dry place.
And don't eat too many at once. Because of their high fat content, over consumption of cashew nuts can cause unwanted weight gain in individuals. The oxalates in cashews cal also become concentrated in body fluids, crystallizing and causing health problems in people with preexisting kidney or gallbladder problems.
With cashew nuts, moderation is key in reaping the health and flavor benefits of nature's treat.
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Now I'm going to eat a half ounce of almonds (no cashews here ...
... and then to the elliptical with me... :laugh: 0 -
Woo hoo!! :drinker: :drinker: :drinker: :drinker:
Thanks Tresa. :bigsmile:0 -
Walnuts are in the "good nut" category too! Thanks for the info guys, that's alot of typing :drinker: !0
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Alright!!! Cashew would be #2 in my top 5. I just knew they were bad cause of how good they are. Thanks Tresa for that info.
Now I'll have to hurry and finish my bag of pistachio's so I can get cashews to go with my new bag of almonds. :bigsmile:
I just love hearing it's ok to snack on something I love. 0 -
Alright!!! Cashew would be #2 in my top 5. I just knew they were bad cause of how good they are. Thanks Tresa for that info.
Now I'll have to hurry and finish my bag of pistachio's so I can get cashews to go with my new bag of almonds. :bigsmile:
I just love hearing it's ok to snack on something I love.
Well ... turns out there is no need to stop eating pistachios, either! :happy: The more I look into it, the more I find that just about all nuts have health benefits ... we have to eat them in moderation, and it's probably a good idea to mix them up from day to day!
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A healthy diet low in fat can include higher-fat foods as long as the overall diet and lifestyle remain healthy. Evidence to date reveals the taste acceptability of a diet depend on a satisfying dietary pattern that fits with a healthy lifestyle. When we include a variety of healthy and tasty foods, being on a strict diet is not so bad.
Portion control of even healthy foods is always important. A person can become overweight or obese eating healthy foods in excess.
Why is the pistachio nut unique as compared to other nuts?
• It provides a significant amount of the bioactive carotenoid, lutein that is also found in dark green leafy vegetables such as broccoli (good for your eyes)
• Unique among tree nuts in having lutein and anthocyanins in their peels, giving them their characteristic green and purple 2-tone appearance
• Among tree nuts, pistachios are the richest source of phytosterols, particularly beta-sitosterol and campesterol (good for lowering cholesterol levels and reducing risk of heart disease)
There is 0.36 mg of lutein in a 1 oz. serving of pistachios, which is equivalent to the amount of lutein found in a half-cup serving of broccoli.
Phytosterols are plant sterols that compete with cholesterol in the intestinal lumen for uptake into the bloodstream. Phytoserols may help reduce cholesterol levels as well as help to promote a healthy heart. There is evidence which states a diet that incorporates tree nuts, such as pistachios, is associated with reduced risk of heart disease.
Nuts are generally regarded as "fattening." However, studies have shown that daily consumption of 2 oz of nuts among free-living individuals does not lead to significant weight gain during a period of 6 months. More research is needed on long-term consumption; however, the data so far suggests that the pistachio can be consumed as part of a healthy weight maintenance diet.
Nutrition in pistachio nuts:
• Rich in nutrient content
• Provides 310 mg of potassium
• 3 g of dietary fiber
• 20% of the daily value for vitamin B6, copper and manganese
Foods are considered nutritious if 4 nutrients have INQs of 1 or more or if 2 nutrients have INQs of 2 or more.
Pistachios have INQs of 2 or more for:
• Thiamin
• Vitamin B6
• Copper
• Manganese
Pistachios have INQs from 1 to 1.7 for:
• Potassium
• Dietary fiber
• Phosphorus
• Magnesium
Do you have a problem getting enough fiber into your diet?
Try taking in more pistachios. The pistachio is one of the nuts with the highest fiber. Americans should be eating 14 g of fiber per 1,000 calories. Eating more pistachios can help you meet this fiber goal. One ounce of pistachio nuts provides 3 g of dietary fiber, or approximately 12% of the daily value. Pistachio nuts have twice the fiber in an ounce than walnuts and about the same amount as in a serving of oatmeal.
How can you incorporate more pistachios into daily eating patterns?
• Add them to green salads
• Mix them in with cooked vegetables and fruit salads
• Add them to cold and hot cereals, muffins, trail mix, rice dishes, pilafs and pasta
• Ground them to use as a crispy coating for fish filets or poultry breast
Source: Nutrition Today, January/February 2008, Volume 43, Number 1
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.
This article is FREE to publish with the resource box.
Author: Connie Limon. Visit http://smalldogs2.com/NutritionHealthHub and sign up for a weekly nutrition and health tip. The article collection is available as FREE reprints for your newsletters, websites or blog. For a variety of FREE reprint articles on various topics rarely seen elsewhere visit http://www.camelotarticles.com
Article Source: http://EzineArticles.com/?expert=Connie_Limon0 -
I love almonds! And cashews, and pistachios, and walnuts. :laugh: I'm nuts!
My dh is allergic to almonds though, so gotta be careful with that! (but he's not allergic to any other nut or peanut, strange! :huh: )0
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