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Brazil Nuts Nutrition
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| Nuts to you: go ahead and enjoy—nuts are packed with nutrition Daryn EllernUTS, IN CASE YOU HAVEN'T noticed, are back on the healthy foods roster. Shunned in the recent fat-free era of eating, they're now being welcomed back by nutritionists as a good source of vitamin E, protein and healthy, polyunsaturated fats. continued below... |
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What's more, plenty of research points to nuts' disease-preventive prowess. For instance, a study at Loma Linda University in California found that people who ate nuts more than four times a week had a lower risk of death by coronary heart disease. Researchers at the University of Toronto showed that almonds, in particular, reduced risk factors (such as LDL--bad--cholesterol) that foreshadow heart disease. And contrary to what's long been believed, eating nuts doesn't make people fat. Richard Mattes, PhD, a professor of foods and nutrition at Purdue University in Indiana, found that when people add 1 to 2 ounces of nuts a day to their diets, they don't gain weight. (Probably because the nuts are satisfying, leading study subjects to eat less of other foods.)
All this talk about nuts has got us thinking about our favorite source: peanut butter. (Technically, peanuts are legumes, but they've got nutlike qualities.) And there's some news in that department. In a recent study, researchers at the University of Georgia found that, contrary to what some believe, prepackaged peanut butter is just about on par with the freshly ground kind, at least in terms of vitamin E: Processing removes only about 5 percent of the nutrient. There are also new variations on the theme: Peanut Better, a line of organic peanut butters that come in savory (like Spicy Southwestern and Rosemary Garlic) and sweet (like Deep Chocolate and Cinnamon Currant) flavors. No hydrogenated fats are added, and the butters are about equal, calorieand fat-wise, to regular peanut butter. (Go to .com for more information.)
And while we're on the subject of butters, peanut butter isn't the only spread that can help you get in a healthful serving of nuts (or seeds, which also contain healthy fats). Many natural- and gourmet-food markets also carry almond, macadamia, Brazil nut, pistachio, cashew, pumpkin seed, hazelnut and sunflower seed butters. Soy butters are another nutritious option. One caveat: Use Brazil nut, cashew and macadamia butters sparingly--they're higher in saturated fat than the other butters.
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