Go Nuts The
Right Way
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Get your
dose of quality protein and heart-healthy fats with the right portion of the
right nuts. Crunch time will never be this much fun
THERE ARE VERY few people
who don't like nuts of any kind. But there are too many myths surrounding this
super healthy food. Sure, most nuts are calorific, but they cause trouble only
if you eat too many of them. In the right portions, they are an essential part
of a healthy, balanced diet as they provide good quality protein and good fats
that actually help your heart’s health.
Of course, it pays to be
careful because their delicious crunchiness makes it very easy to overeat them.
So what is the right portion? It’s very simple: an ounce a day of a mix of at
least two types of nuts. This will give you approximately 150-180 calories and
5-7 grams protein.
Nuts make a perfect
snack. They are rich in both protein and fibre, so they keep you full for
longer. Plus they help cut cravings and so they are any weight-watcher’s
friend. Studies have shown that nuts help boost metabolism and that nut eaters
tend to weigh less. Clearly, eating nuts is a definitive ‘Stay Thin Habit’ for
everyone to inculcate.
Almonds
Good to know: Almonds are
a great source of trace minerals like copper (essential for nerve function and
immunity), and manganese (essential for blood clotting and healthy bones). They
are good for diabetics too, as they assist in blood sugar control and also have
loads of magnesium that most diabetics tend to be deficient in. Magnesium also
has the effect of lowering blood pressure. Bonus: The vitamin E in almonds
helps your heart and also keeps the collagen fibre in your skin intact, thus
preventing wrinkling and other signs of ageing. This is the simplest antiageing
technique of all! Best way to have: There is no right or wrong way of eating
almonds. Have them both ways: soaked as well as straight from the packet.
Another way to have: Almond flour.
PISTACHIOS
Good to know: Pistachios
are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin
E, and are an excellent source of phytosterols – plant compounds that help
lower levels of bad cholesterol. They also contain cancer-fighting
antioxidants, particularly the carotenoids beta-carotene and lutein (which
gives the kernel its colour). Bonus: They deliver vitamin B6, a mood lifting vitamin.
Plus they contain more potassium than other nuts, which can lower levels of the
stress hormone cortisol. That’s why you feel happy eating them. Best way to
have: Just shell them and eat. Another way to have: They go well with desserts,
so sprinkle on mango kulfi, kheer, and even lassi.
WALNUTS
Good to know: Walnuts are
loaded with good fat. They are also one of the very few vegetarian food sources
of Alpha Linolenic acid, which helps prevent disorders like heart disease and
diabetes and keeps your brain active, memory intact and Alzheimer’s away.
Walnuts are also rich in a form of vitamin E which is important to keep your
heart ticking and cancer away. Bonus: Walnuts increase melatonin, a hormone
that regulates sleep in the body. Best way to have: Begin your day with them -
just pop a few into your mouth, or dice them and add to your cereals and fruit.
Or team them with a few raisins or anjeer to make a delightful chewy after meal
bite. Another way to have: There is no loss of nutrients when they are toasted.
So try walnut pudding.
PEANUTS
Good to know: The amount
of good monosaturated fats in peanuts is comparable to almonds. In fact
everything else is comparable too – calories, protein and fats. Also, the
cholesterol-lowering effects of peanuts are well reported. FYI: peanuts also
contain oleic acid, the healthful fat that olive oil is famous for, at a much
lower cost. And these humble nuts are loaded in resveratrol, a powerful
antioxidant that helps reduce the risk of cancer and cardiovascular disease.
Bonus: Peanuts have even higher antioxidant content than some fruits. Best way
to have: Unsalted and dry-roasted. Avoid peanuts coated with a sweet or salty
glaze. Another way to have: As peanut butter.
CASHEWS
Good to know: Though
cashew nuts tend to be higher in calories than other nuts, around half their
fat is of the hearthealthy, monounsaturated kind. Plus cashews are particularly
rich in iron and zinc and magnesium. Bonus: Cashews also hold a small amount of
an antioxidant which boosts your eyes’ ability to filter the sun’s UV rays and
thus helps prevent age-related macular degeneration. Best way to have: Sprinkle
chopped nuts four or five times a week on cereal, yoghurt, salads, vegetables,
chicken or fish, pastas, stirfries, or cream soups. Or put in soups and in
whole grain cookies. Another way to have: Make cashew nut milk. Put nuts in a
blender with some water, and a sweetener (maybe honey) and maybe a little
vanilla, blend well. It is delicious.
by Kavita Devgan
HTBR3APR16
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