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Go Nuts!

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By Elizabeth Keyser

It's easy to be nuts about nuts -- especially if you have diabetes. They're satisfying and low in carbs. Their richness comes from their fat content -- and it's the heart-healthy kind. Research suggests that one ounce of nuts a day can help protect against heart disease and, at least in women, diabetes. There's also a correlation between eating nuts and having a lower body weight and a lower risk of gaining weight and becoming obese.

Many recipes call for removing the skins, but keep in mind that though sometimes a little bitter, the skins contain most of the antioxidant compounds that make the nut such a superstar.

Click here to download a printable PDF version of this slideshow.

SOURCES:

1 - Kendall, C. W., A. R. Josse, A. Esfahani, and D. J. Jenkins. 2010. Nuts, metabolic syndrome and diabetes. British Journal of Nutrition 104(4): 465-73.

2 - Rajaram, S., and J. Sabate. 2008. Nuts, body weight and insulin resistance. British Journal of Nutrition 99(2): 447-48.

3 - Vinson, J. A., and Y. Cai. 2012. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food Functionality 3(2): 134-40.

 

Reviewed by Constance Brown-Riggs, MSEd, RD, CDE, CDN 11/14.

 


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