Nuts About Nuts, Especially Almonds

By Barbara Day, M.S., R.D., C.N.

In the early '90s the rage in the diet world was "no fat" or "low fat" and people were counting their fats grams like "nuts." These little nutritional jewels were banned from the diets of the old and young, the sick and the healthy because of their high-fat and high-calorie composition. But almonds (and other nuts) are back in vogue.

NUTS FOR HEART DISEASE PREVENTION

Nuts are rich in unsaturated fat and are cholesterol free . While they are high in fat and calories, numerous studies have shown that unsaturated fat does help to lower the "bad" LDL cholesterol without lowering the HDL or "helpful" cholesterol. As little as one handful (1 ounce) seems to do the trick. Nuts also contain the antioxidant vitamin E (alpha-tocopherol in almonds and gamma-tocopherol in pecans and walnuts), which may help reduce the risk of heart disease as well. In fact, in July 2003, the FDA approved the first qualified health claim for almonds, hazelnuts, pecans, pistachios, walnuts and peanuts.

Nuts that meet the FDA's requirements may carry the following claim: "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." According to Frank Hu, M.D., Ph.D., associate professor of nutrition and epidemiology at the Harvard School of Public Health, "Our epidemiological studies have shown eating about one ounce of nuts every day will reduce the risk of heart disease in the long run by 30 percent."

NUTS FOR WEIGHT LOSS

Almonds, although high in calories, can help one shed some unwanted pounds. In a study cited in the November 2003 issue of the " International Journal of Obesity," participants who ate three ounces of almonds had an 18 percent reduction in weight and body mass index compared with an 11 percent reduction in the non-almond group of dieters.

Sixty-five obese adults - 70 percent of whom had type-2 diabetes - were followed for 24 weeks. Group one ate a 1000 calories/day liquid diet supplemented with three ounces of almonds (additional 384 calories). The other group ate the liquid diet but supplemented with a mixture of complex carbohydrate foods such as wheat crackers, baked potatoes or air-popped popcorn. Both diets were equal in calories and protein, but the fat composition was different. The almond diet contained 39 percent total fat including 25 percent from monounsaturated fats, which are considered heart healthy fats, while the non-almond diet group contained 18 percent fat with only five percent of the fat from monounsaturated fats.

Because nuts are high in fiber, there is some speculation that the fat in almonds (nuts) is not completely absorbed and that the almonds may act as a physical barrier to fat. Michelle Wien, Dr.P.H., R.D., C.D.E., the study's lead researcher, speculated that the fat might then be excreted from the body, failing to contribute calories. Of course, this train of thought has led researchers to wonder whether all the calories in almonds, which are determined by an instrument called a bomb calorimeter are actually absorbed by the body. Interesting thought - and this concept will be the fuel for more obesity research on the horizon.

NUTS FOR DIABETES

As for the diabetic participants in the study, both groups with type-2 diabetes were able to improve their blood sugar and insulin levels - probably due to the weight loss. However, more of the almond group participants lowered their need for diabetes medication as compared to the non-almond group.

According to Dr. Wien, "Ninety-six percent of participants with type-2 diabetes were able to be well-controlled on less medication as compared to 50 percent of in the [non-almond] group. The almonds definitely had an impact on blood sugar." In addition, Dr. Wien suggested that the almonds make one feel fuller faster, which could be an asset to diabetics because some of the diabetic medications increase hunger, which may be counterproductive when the goal is to lose weight.

Note: For recipes see Cooking for People on the Go on page..

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. Barbara is also the author of Fast Facts on Fast Food For Fast People (ISBN 0-9631538-6-2) and High Energy Eating Sports Nutrition Workbook for Active People (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition, has a weekly health & fitness radio show on WKJK 1080 AM and is the nutrition/recovery editor for Performance Volleyball Conditioning. Barbara serves on the Board of The Mint Jubilee, Special Olympics Kentucky, the Louisville Youth Training Center and Fit Louisville and is a member of Greater Louisville, Inc. and NAWBO.