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Nuts are now recognized as an important food staple – used in thousands of everyday main dish recipes and tasty desserts. In the last decade, per capita consumption of nuts has risen from six to nine pounds. Nuts now rank 89th of the two-hundred most used grocery products. This trend is expected to continue. With the advent of popular low carbohydrate diets such as the Atkins and South Beach, the popularity of nuts continues to soar. |
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Why incorporate nuts into your diet?
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To maintain your health — and get the protein you need — experts recommend eating about two to three servings per day from the meat, poultry, fish, dry beans and nuts food group. Ounce for ounce, nuts are one of the best protein sources you can choose.
Nuts are nutritious and healthful, providing much of the daily requirement for mono-or polyunsaturated fat. That can help lower LDL cholesterol without decreasing “good” cholesterol. Also, studies have shown that women who consume nuts five times a week are less likely to have heart attacks. Nuts are a good source of:
- Protein
- Dietary Fiber
- Anti-oxidants, including Vitamin E
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Some people may hesitate to eat nuts because they think that they are high in fat. It is true that a handful of mixed nuts are about 80% fat. However, most of that fat is mono- or poly-unsaturated fat. For example, almonds are 93% unsaturated fat, walnuts are 89% unsaturated fat, and peanuts are 86% unsaturated fat. Saturated fat, as in meat or dairy products, are the major contributors to clogged arteries. The monounsaturated fats in nuts tend to lower LDL cholesterol and total cholesterol without lowering HDL high density lipoprotein cholesterol-- the “good“ cholesterol which removes cholesterol from the blood.
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