Diet

Low Glycemic Diet – 5 Reasons to Include Nuts

January 26, 2010
By Pamela Post

Most people trying to lose weight avoid nuts, because they have a high fat content compared to other types of food. Following a low fat diet was supposed to be the answer to obesity. Our supermarkets were flooded with products promoting themselves as healthy because they were low fat or no fat.

The result? The obesity epidemic is worse than ever. The rate of diabetes is soaring.

It is true that a gram of fat has more calories than a gram of protein or carbohydrates, and so it is important not to over-indulge. However, small portions of nuts should be a part of our daily diets for the following reasons:

1 – Nuts are a good source of protein and essential fats. These fats are unsaturated, either monounsaturated or polyunsaturated. Technically, this means that the fat molecule is not “saturated” with hydrogen. In the effect these have on our bodies, unsaturated fats seem to be beneficial, especially for our cardiovascular system. There is evidence that consuming unsaturated fats lowers the risk of heart disease and balances “good” and “bad” cholesterol.

2 – The protein present in nuts helps control hunger. Proteins are complex amino acid molecules that take time to break down in our digestive systems, thus keeping us feeling full. Plant-based protein is as good as animal-based protein for supplying these essential amino acids, which become the building blocks for our muscles and numerous hormones of our bodies.

3 -Fat is required for the absorption of “fat-soluable” vitamins. Vitamins A, D, E and K are absorbed in the small intestine along with lipids (fats). People with certain diseases that prohibit the absorption of fat, such as celiac disease, can become deficient in these vitamins. People strictly following a low fat diet can also defeat the purpose of their daily vitamin pill.

4 – It stands to reason that nuts, containing fats, are a good source of some of the fat-soluble vitamins, including E and K. They are also a good source of folic acid, trace minerals such as calcium and magnesium, and many antioxidants. In fact, one nut, the almond, has so many benefits that it is touted by many experts as being a “super food”.

5 – Because of the protein and fat content, nuts do not have a large glycemic effect in the blood stream. This means that eating nuts does not cause a sharp rise in blood glucose. A steady state of blood glucose keeps us from experiencing sugar rushes or the subsequent crashes, when our energy levels fall through the basement. A steady state of blood glucose also helps keep hunger at bay and lowers the risk of developing insulin resistance and diabetes.

Add nuts to your diet, even if your goal is weight loss. They are one of the most natural, good-for-you foods you can choose. Simply limit the quantity to avoid an excess of calories.

Pamela Post is a Registered Nurse with a Masters Degree in Public Health. For the past 10 years her interest has leaned toward nutrition and health maintenance. Other information on low glycemic foods can be found at http://www.glycemicindexpower.com

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