Nuts

Nuts R good for people with high Cholesterol and it reduce the desire or urge to eat again frequently.

Source: Nuts instead of carbs may aid diabetes control from MInsider

Raw almonds are crushed inside a factory in New Delhi January 15, 2011. — Reuters pic

NEW YORK, July 13 — Replacing that
daily muffin with a handful or two of nuts may help people with diabetes better
control their blood sugar and cholesterol levels, according to a study.

 When people with type 2 diabetes replaced some of their usual carbohydrates with about a half-cup of mixed nuts each day, their blood sugar and “bad” cholesterol levels dipped slightly over three months, researchers wrote in the journal Diabetes Care.

By contrast, no such improvements were seen among people who swapped their normal carbs for a daily whole-wheat muffin.

While the findings don’t mean that nuts are the key to diabetes control, they
can be part of a healthy diet, said Cyril Kendall of the University of Toronto
in Canada, one of the researchers involved.

“We should be focusing on overall diet and lifestyle,” Kendall told Reuters Health.

“They (nuts) have a lot of fat, but we now realize that those fats are
healthy ones,” he said, referring to the unsaturated fats that have been linked to a lower risk of heart disease and other health benefits.

Still, nuts are high in calories, and people with diabetes should not simply
add a handful to their usual diet but should use them in place of less healthy
snacks, Kendall said.

For the study, 117 adults with type 2 diabetes were randomly assigned to one of three groups. One group was given unsalted mixed nuts and told to eat them instead of some of their usual carbohydrates, a second group replaced their normal carbohydrates with “healthy” whole-wheat muffins with no added sugar, and the third group went on a half-nut, half-muffin regimen.

The “full-nut” group ate, on average, about 2 ounces, or a half cup, of nuts
per day, totalling roughly 475 calories.

After three months, the researchers found, the full-nut group showed a 0.2
per cent dip in their average haemoglobin AIC level — a measure of long-term blood sugar control.

The change was small and “just shy,” Kendall said, of what is considered a
clinically significant improvement in blood sugar control. But the people in the study were already on diabetes medication and typically had good blood sugar control.

“So we’re seeing a benefit over and above what they were achieving with
medication,” he added.

As for cholesterol, the nut group’s average LDL cholesterol — the “bad” kind
— declined from about 97 milligrams per decilitre to 89 mg/dL. An LDL count
below 100 mg/dL is generally considered optimal.

No similar improvements were seen in the other two groups.

It was not clear why the full-nut group showed better blood sugar and
cholesterol levels, but Kendall said he suspects it is largely because of the
monounsaturated fats in nuts.

For people who aren’t crazy about nuts, there are other sources of
monounsaturated fats, such as olive oil and avocados. While the study did not look at those foods, Kendall said it might be a wise move to replace some carbohydrates with those fats.

The study was partially funded by the International Tree Nut Council
Nutrition Research & Education Foundation and the Peanut Institute, both
industry groups. — Reuters

Nuts from Wikipedia

Several epidemiological studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease (CHD).[5] Nuts were first linked to protection against CHD in 1993.[6] Since then many clinical trials have found that consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations. Although nuts contain various substances thought to possess cardioprotective effects, scientists believe that their Omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response observed in clinical trials.[7]

In addition to possessing cardioprotective effects, nuts generally have a very low glycemic index (GI).[8] Consequently, dietitians frequently recommend nuts be included in diets prescribed for patients with insulin resistance problems such as diabetes mellitus type 2.[9]

One study found that people who eat nuts live two to three years longer than those who do not.[10] However, this may be because people who eat nuts tend to eat less junk food.[11]

Nuts contain the essential fatty acids linoleic and linolenic acids, and the fats in nuts for the most part are unsaturated fats, including monounsaturated fats.

Many nuts are good sources of vitamins E and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.[12] Raw or unroasted walnuts are considered the healthiest, with twice as many anti-oxidants as other nuts.[13]

Nuts are most healthy in their raw form.[13] The reason is that up to 15% of the healthy oils that naturally occur in nuts are lost during the roasting process. Roasting at high temperatures could also cause chemicals
that advance the aging process to form.

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