The benefits of eating nuts often should pay attention to these 4 points when eating more nuts

Fruits and vegetables are daily necessities, while nuts are a good choice for people's leisure and entertainment. There are many types of nuts, such as chestnuts, melon seeds, almonds, walnuts, etc. Different nuts have high nutritional value and also have magical health preservation effects. Let's take a look at the magical effects of nuts.

Research confirms that eating more peanuts and nuts reduces the risk of multiple diseases

Recently, a study published in the international academic journal of epidemiology confirmed a certain association between peanut and nut intake and low mortality, but peanut butter did not have a similar protective effect. People who consume at least 10 grams of nuts or peanuts per day are less likely to die from several major risk diseases than people who do not eat peanuts and nuts.

The study began in 1986. Researchers conducted a group study of 120,000 Dutch residents aged 55 to 69. The results showed a significant association between peanut and nut intake and deaths caused by cardiovascular disease, thus confirming some previous research conclusions in the United States and Asia. In addition, the study also found that in addition to cardiovascular disease, peanut and nut intake was significantly associated with reduced mortality from cancer, diabetes, respiratory diseases and neurodegenerative diseases.

Nuts improve blood sugar in people with type 2 diabetes

Canadian scholars conducted a systematic review and meta-analysis of randomized controlled trials to evaluate the impact of woody nuts on blood sugar in people with diabetes. The results show that nuts help improve blood sugar in people with type 2 diabetes.

Eating nuts reduces markers of inflammation

Dr. Ying Bao from Brigham and Women's Hospital and Harvard Medical School and Charles S. Dr. Fuchs and colleagues studied 5013 non-diabetic participants. The results showed that replacing three servings of tree nuts per week with three servings of red meat, processed meat or eggs per week significantly reduced CRP (C-reactive protein, which marks the level of the body's inflammatory response) and IL-6 (interleukin, which also marks the level of the body's inflammatory response). Three servings of tree nuts a week instead of refined grains can also significantly reduce CRP levels.

Women eating nuts regularly can significantly reduce the risk of pancreatic cancer

A new study from Harvard Medical School found that women who regularly eat nut snacks such as Brazil nuts, cashews, and pecans have a lower risk of developing pancreatic cancer. Researchers have found that eating 1 handful of nuts twice a week can significantly reduce the risk of pancreatic cancer.

Pancreatic cancer is one of the deadliest cancers, second only to smoking and obesity. Pancreatic cancer is also directly linked to diabetes, and eating tree nuts (almonds, cashew nuts, walnuts, etc.) can help curb the disease. Tree nuts are rich in a range of vitamins, trace elements and phytochemicals.

Daily consumption of nuts can reduce the incidence of cardiovascular disease

Among the highlight data released at the International Congress of Nutrition in 2013, research focused on the daily consumption of small amounts of nuts (15 grams of peanuts, 7.5 grams of hazelnuts and 7.5 grams of almonds) can reduce the incidence of cardiovascular disease (myocardial infarction, stroke and cardiovascular disease mortality) by 28%.

Study leader Dr. Monica Bullo concluded that regular consumption of pistachios can directly reduce the incidence of type 2 diabetes. The relationship between pistachio consumption and blood lipids and other risk factors for cardiovascular disease was studied to assess its impact on glucose metabolism, insulin resistance and the incidence of type 2 diabetes. (See the article for details-INC: Daily consumption of nuts can reduce the incidence of cardiovascular disease)

Eating 7 walnuts a day can prevent disease and reduce blood lipids

The magazine Food and Function published a study. American scientists compared nine nuts and found that walnuts won the title of "King of Nuts" because walnuts are rich in a variety of antioxidants and are the most beneficial to health. Adequate amounts of polyphenols in walnuts may help regulate blood lipids.

Scientists at the University of Scranton in Pennsylvania have discovered that polyphenol, a polyphenol rich in walnuts, protects the body from free radicals. Among all nuts, whether eaten raw or cooked, walnuts rank first in polyphenol content, followed by Brazil nuts, pistachios, pecans, peanuts, almonds and macadamia nuts, while cashew nuts and hazelnuts have relatively low polyphenol content. However, in terms of market share, peanuts ranked first. According to statistics, peanuts account for 45% of the European nut market. The study also found that peanut butter has lower antioxidant levels than baked peanuts.

Xiaobian will remind you again that no matter how good the food is, it should be moderate and don't eat too much to prevent it from being counterproductive.

So when should nuts not be eaten? Keep it in mind

1. Don't eat nuts after eating meat

Nuts have high calories and high fat content. If you have eaten more food, especially meat, try not to eat nuts again, otherwise your fat intake will exceed the standard. Even if you are not consuming other foods, avoid eating too many nuts at one time, preferably not more than a small handful a day.

2. Don't eat nuts before going to bed

Since nuts are greasy and will increase the burden on the digestive system after eating, try not to eat nuts 1 hour before going to bed.

3. People with diarrhea should not eat nuts

The rich dietary fiber and oil in nuts can play a laxative role. Anyone with symptoms of diarrhea and acute digestive tract infection should not eat nuts for the time being, otherwise diarrhea symptoms will be aggravated.

4. Don't eat nuts when you get angry

Nuts have a warm and nourishing nature, and will have a nourishing effect for people with weak and cold constitutions. However, nuts are mostly made by baking, stir-frying and other methods, and a large amount of salt and other seasonings are added, which can easily cause dryness in the mouth and throat. When symptoms such as oral ulcers occur, it is not advisable to eat more nuts to avoid exacerbating the symptoms of excessive fire.

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