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07-25-2001, 10:56 PM
Eat Almonds, Stay Healthy, & Lose Weight
July 26, 1999
So many people think that nuts are a forbidden food if they are trying to lose weight. Quite honestly the opposite is true! In my opinion, the very best nut you can consume is the almighty raw almond. Roasting will destroy nutritional value so make sure to consume almonds in their natural state as nature intended.
Whenever someone comes to me for dietary advice in losing weight, the first thing that I do is suggest consumption of 7 to 10 raw almonds a day. It is important to eat them whenever you consume fruit. I eat approximately 15 a day or more when I drink wine or when having one of my “carbohydrate cheat days”. On those occasions, I consume 20 to 25 almonds (for the day) with approximately 7 almonds per glass of wine. This is how I keep proper “balance” of protein, carbohydrates and fat. The human body functions better when nutrition is balanced.
Almonds have the perfect balance of protein and fat (the “good” fat) to offset carbohydrates. Additionally, the good fat will satisfy your body’s “bio-balance” so you will not crave the “bad” fat. Furthermore, almonds are “alkaline”, which will offset acid imbalance within your body. This is important in maintaining a healthy immune system - great for those of us who have “stress” in our lives. I think that covers most women in the world! Almonds contain vitamins A, C, E and the mineral Selenium. They are important for a healthy heart and can help improve your cholesterol. They are also high in potassium, magnesium, phosphorus, as well as protein. Cancer clinics around the world recommend 10 raw almonds per day because of their laetrile content. Laetrile acts as an anti-cancer agent.
Actually, the monounsaturated fats in almonds, hazelnuts and pecans are the same as those found in heart-friendly foods as olive oil, canola oil and avocados. Research/clinical studies done at the Health Research and Study Center in Los Altos, California discovered that substituting nuts for saturated fats in dairy products could substantially improve cholesterol profiles. The clinical studies were done with the consumption of almonds and when subjects with moderately high cholesterol (250 mg/dL) ate a balanced diet that included 600 calories a day from almonds, their LDL (“bad” cholesterol) fell by 17%. But people who ate the same number of calories from saturated fats (dairy and/or animal fat) had a 2% LDL increase. Now think about the Dr. Atkins Diet suggesting unlimited consumption of meat, dairy, and fat while eliminating all carbohydrates. It makes you wonder doesn’t it?
Furthermore, another clinical study done by the Harvard’s Nurses Health Study found a 35% reduction in heart attacks in women who ate five ounces or more of nuts per week. Harvard nutrition scientist Frank Sacks, M.D. found that overweight women were more likely to stay on a “diet” if it was rich in monounsaturated sources such as nuts. His theory as to “why” was that nuts satisfy cravings, which may prevent scavenging for snacks later.
I became interested in nuts many years ago while involved in cancer research studies (during my pre-med formal education). Since I am biologically linked to an aggressive form of brain cancer that killed my mother at age 29, I have been interested in all research pertaining to cancer prevention and/or treatment. All nuts contain high amounts of compounds called “protease inhibitors” known to block cancer in test animals. Dr. Walter Troll of New York University puts nuts high on the list of possible antidotes to cancer. Nuts are also rich in certain “polyphenols,” chemicals shown to thwart cancer in animals. The oil from walnuts, for example, is polyunsaturated and tends to lower blood cholesterol. However, while most nuts are generally healthy, peanuts (especially those used for commercially prepared peanut butter) are often contaminated by a mold called “aflatoxin” which is a carcinogen.
Here is a list of some nuts with nutritional information:
Almonds: The King of nuts; high in potassium, magnesium, phosphorus, selenium and protein. Both almond oil and almond butter are nutritious.
Brazil Nuts: High in selenium.
Cashews: High in potassium, magnesium, vitamin A and fat. Don’t consume large amounts as they contain high amounts of bad fat.
Chestnuts: Good raw, boiled or roasted. Lowest in fat content.
Hazelnuts: High in potassium, sulphur and calcium.
Peanuts: Has the highest fat content of all nuts. Are a complete protein, but are often contaminated with aflatoxin, a known carcinogen. Peanuts are actually a legume, rather than a nut.
Pecans: A member of the hickory family. High in potassium and vitamin A; rich in essential fats.
Walnuts: High in potassium, magnesium and vitamin A; rich in Omega-3 an essential fatty acid.
In addition to having almonds in my food consumption, I also include walnuts now and then. I purchase the “Black Diamond” brand located in the baking isle of most grocery stores. They are great added to oatmeal (whole oats, not instant) or on salads. I also buy fresh ground peanut butter from the health food store and keep it in the refrigerator. The perfect snack at 3:30pm is fruit and nuts or peanut butter with celery/carrots or a half of an almond butter sandwich. Your blood sugar will remain constant, energy will remain up, and you won’t consume everything in sight when you get home! Try it and see how you feel.
Last of all, another T-Tapp thought. The brain needs fat for fuel and function. What are we doing to our brain’s health if we consume total fat-free diets? Will we be the next generation with increased “Alzheimer’s Disease” statistics? Our bodies are designed to eat everything in moderation - a balanced body is a healthy body. Don’t follow any “all or none” fad - enjoy your food, be healthy, and eat some almonds!
Until next week…
Teresa Tapp
P.S. 1/4 cup of raw almonds = one Tablespoon of olive oil = 10g of monounsaturated fat.
July 26, 1999
So many people think that nuts are a forbidden food if they are trying to lose weight. Quite honestly the opposite is true! In my opinion, the very best nut you can consume is the almighty raw almond. Roasting will destroy nutritional value so make sure to consume almonds in their natural state as nature intended.
Whenever someone comes to me for dietary advice in losing weight, the first thing that I do is suggest consumption of 7 to 10 raw almonds a day. It is important to eat them whenever you consume fruit. I eat approximately 15 a day or more when I drink wine or when having one of my “carbohydrate cheat days”. On those occasions, I consume 20 to 25 almonds (for the day) with approximately 7 almonds per glass of wine. This is how I keep proper “balance” of protein, carbohydrates and fat. The human body functions better when nutrition is balanced.
Almonds have the perfect balance of protein and fat (the “good” fat) to offset carbohydrates. Additionally, the good fat will satisfy your body’s “bio-balance” so you will not crave the “bad” fat. Furthermore, almonds are “alkaline”, which will offset acid imbalance within your body. This is important in maintaining a healthy immune system - great for those of us who have “stress” in our lives. I think that covers most women in the world! Almonds contain vitamins A, C, E and the mineral Selenium. They are important for a healthy heart and can help improve your cholesterol. They are also high in potassium, magnesium, phosphorus, as well as protein. Cancer clinics around the world recommend 10 raw almonds per day because of their laetrile content. Laetrile acts as an anti-cancer agent.
Actually, the monounsaturated fats in almonds, hazelnuts and pecans are the same as those found in heart-friendly foods as olive oil, canola oil and avocados. Research/clinical studies done at the Health Research and Study Center in Los Altos, California discovered that substituting nuts for saturated fats in dairy products could substantially improve cholesterol profiles. The clinical studies were done with the consumption of almonds and when subjects with moderately high cholesterol (250 mg/dL) ate a balanced diet that included 600 calories a day from almonds, their LDL (“bad” cholesterol) fell by 17%. But people who ate the same number of calories from saturated fats (dairy and/or animal fat) had a 2% LDL increase. Now think about the Dr. Atkins Diet suggesting unlimited consumption of meat, dairy, and fat while eliminating all carbohydrates. It makes you wonder doesn’t it?
Furthermore, another clinical study done by the Harvard’s Nurses Health Study found a 35% reduction in heart attacks in women who ate five ounces or more of nuts per week. Harvard nutrition scientist Frank Sacks, M.D. found that overweight women were more likely to stay on a “diet” if it was rich in monounsaturated sources such as nuts. His theory as to “why” was that nuts satisfy cravings, which may prevent scavenging for snacks later.
I became interested in nuts many years ago while involved in cancer research studies (during my pre-med formal education). Since I am biologically linked to an aggressive form of brain cancer that killed my mother at age 29, I have been interested in all research pertaining to cancer prevention and/or treatment. All nuts contain high amounts of compounds called “protease inhibitors” known to block cancer in test animals. Dr. Walter Troll of New York University puts nuts high on the list of possible antidotes to cancer. Nuts are also rich in certain “polyphenols,” chemicals shown to thwart cancer in animals. The oil from walnuts, for example, is polyunsaturated and tends to lower blood cholesterol. However, while most nuts are generally healthy, peanuts (especially those used for commercially prepared peanut butter) are often contaminated by a mold called “aflatoxin” which is a carcinogen.
Here is a list of some nuts with nutritional information:
Almonds: The King of nuts; high in potassium, magnesium, phosphorus, selenium and protein. Both almond oil and almond butter are nutritious.
Brazil Nuts: High in selenium.
Cashews: High in potassium, magnesium, vitamin A and fat. Don’t consume large amounts as they contain high amounts of bad fat.
Chestnuts: Good raw, boiled or roasted. Lowest in fat content.
Hazelnuts: High in potassium, sulphur and calcium.
Peanuts: Has the highest fat content of all nuts. Are a complete protein, but are often contaminated with aflatoxin, a known carcinogen. Peanuts are actually a legume, rather than a nut.
Pecans: A member of the hickory family. High in potassium and vitamin A; rich in essential fats.
Walnuts: High in potassium, magnesium and vitamin A; rich in Omega-3 an essential fatty acid.
In addition to having almonds in my food consumption, I also include walnuts now and then. I purchase the “Black Diamond” brand located in the baking isle of most grocery stores. They are great added to oatmeal (whole oats, not instant) or on salads. I also buy fresh ground peanut butter from the health food store and keep it in the refrigerator. The perfect snack at 3:30pm is fruit and nuts or peanut butter with celery/carrots or a half of an almond butter sandwich. Your blood sugar will remain constant, energy will remain up, and you won’t consume everything in sight when you get home! Try it and see how you feel.
Last of all, another T-Tapp thought. The brain needs fat for fuel and function. What are we doing to our brain’s health if we consume total fat-free diets? Will we be the next generation with increased “Alzheimer’s Disease” statistics? Our bodies are designed to eat everything in moderation - a balanced body is a healthy body. Don’t follow any “all or none” fad - enjoy your food, be healthy, and eat some almonds!
Until next week…
Teresa Tapp
P.S. 1/4 cup of raw almonds = one Tablespoon of olive oil = 10g of monounsaturated fat.