Introduction:
Nut and seed consumption has garnered increasing attention for its potential role in preventing cardiovascular disease (CVD) and diabetes. These tiny nutritional powerhouses are rich in heart-healthy fats, fiber, vitamins, minerals, and antioxidants, which may contribute to their protective effects against these chronic diseases. As research reaches deeper into the mechanisms underlying their benefits, understanding the impact of nuts and seeds on cardiovascular health and diabetes prevention becomes increasingly important.
What Is the Significance of Nuts and Seeds or Plant Based Diet?
Many research studies have shown that eating more plant-based foods would significantly lower or reduce the risk of developing cardiovascular diseases. Tree nuts and seeds are often rich in bioactive compounds such as plant-based phytic acids and protein. Furthermore, it might be surprising to know that modern-day dieticians now recommend including nuts and seeds regularly into the daily diabetic diet or even recommend them for prediabetics or individuals predisposed to this lifestyle disease as a preventive measure. Peanuts, chestnuts, pistachios, and almonds are common examples of lower-calorie nuts. Higher-calorie nuts such as Brazil nuts, pecans, and macadamia nuts are much lower in carb content compared to most other nut varieties. Most nuts comprise around 0.282 ounces or less of carbohydrates in a single ounce. Some nuts, such as Brazil nuts, walnuts, pecans, macadamia nuts, peanuts, hazelnuts, and pine nuts yield only approximately 0.141 ounces of carbs per single ounce consumed.
What Are Suitable Diabetic Diet Alternatives for Sunflower Seeds?
-
Chia seeds are commonly recommended for both prediabetics and diabetics due to their low carbohydrate content. While sunflower seeds are also included in diabetic diets, they contain higher levels of carbs. A suitable alternative to sunflower seeds would be consuming a handful of macadamia nuts or walnuts, which can reduce caloric intake by approximately 500 calories, aiding in healthy weight loss and keeping the individual satiated throughout the day. Nuts and seeds not only provide healthy fats but also varying amounts of protein, making them excellent breakfast choices for sustained satiety. Hemp, flax, sesame seeds, squash, and pumpkin seeds are high-protein options recommended in current nutrition research.
-
Nutrition experts advise replacing saturated fats found in meat and dairy products with heart-healthy unsaturated fats to promote cardiac health. Most nuts and seeds are rich in fatty acids, but these fats are not considered unhealthy according to current medical and nutrition research. They primarily contain unsaturated fats, such as mono or polyunsaturated fats, which have cardioprotective properties, even when consumed regularly or daily.
Why Should One Control the Portion Size?
-
A plant-based eating style not only prioritizes regular consumption of fruits and vegetables but also includes alternative sources of protein such as nuts and seeds, excluding meat and seafood. While nuts and seeds are generally high in calories, moderation is key, according to nutrition experts. Controlling the amount of nuts and seeds in the daily diet can prevent weight gain, as it is crucial to be mindful of calorie intake when incorporating them regularly.
-
It is important for both healthy individuals and those aiming for weight loss to exercise caution when consuming nuts regularly or daily. While fats provide up to nine calories per ounce, proteins, and carbohydrates offer only about four calories per ounce. Consuming excessive amounts of nuts can lead to a higher calorie intake. Portion control is vital for managing nuts and seeds intake effectively.
-
For individuals seeking healthy weight loss, opting for lower-calorie nuts and seeds can aid in shedding pounds while keeping them feeling full for extended periods. Some nutrition experts suggest consuming nuts slowly, by de-shelling them from their natural form and mindfully eating them in controlled portions. Eating nuts slowly may lead to consuming less overall due to the time taken, promoting better portion control and satiety.
What Can Individuals With GI Issues Consume?
Individuals with gastrointestinal (GI) issues or non-celiac gluten sensitivity often find relief by opting for low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) nuts like almonds, Brazil nuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and walnuts. These choices are easier on the digestive system and can alleviate discomfort. Similarly, several low FODMAP seeds are gentle on the gastrointestinal tract, including caraway seeds, chia seeds, pumpkin seeds, sesame seeds, and sunflower seeds. Incorporating these seeds into the diet can aid in digestion and promote gastrointestinal comfort.
What Is the Difference Between Raw and Roasted Nuts?
It is crucial to recognize that while raw nuts offer excellent nutritional benefits, roasting them can significantly diminish their nutritional value. Additionally, preliminary nutrition studies suggest that roasting nuts might eliminate their cardioprotective fats and instead create acrylamides, substances potentially linked to certain cancers like liver cancer. To preserve the quality of nuts and seeds, it is advisable to store them in the refrigerator or freezer, away from strongly odorous foods. This ensures they maintain their nutritional integrity and remain a healthy dietary choice.
How to Store and Use Nuts and Seeds?
One can use and store nuts for up to three months in a dry place, at room temperature. It should be stored away from high-odor foods like onions because the nuts may start to stink or take over the smell of foods stored in the refrigerator. As nuts and seeds have more levels of polyunsaturated healthy fats, they are prone to easy spoilage, they are best stored for long-term use either in chopped, sliced, or ground forms for use in meal recipes or breakfast recipes. They can also be consumed raw as a snack so that they can be satisfied in between meals and it can prevent unhealthy cravings for other foods or even possibly prevent binge eating.
Conclusion:
Nuts and seeds, sourced directly from nature, provide an optimal balance of heart-healthy fats and energy-boosting carbohydrates, making them exceptional snack options for individuals adhering to various dietary plans, including low-carb, low-sugar, or ketogenic diets. Before incorporating nuts and seeds into the regular diet, it is essential to consult with a registered healthcare professional or nutritionist. They can offer personalized guidance and ensure compatibility with dietary needs and health goals. Additionally, it is crucial to verify whether to have any allergies, particularly to tree nuts, before including them in the diet. By consulting with a healthcare provider and being mindful of potential allergies, one can safely enjoy the nutritional benefits of nuts and seeds as part of a balanced and healthy eating regimen.
