Substitute Almonds for Meat
Almonds - their proteins have a high biological value and some nutritionists say they are an excellent substitute for meat; Almonds have 19 %of protein.
Stay healthy by including almonds in diet
Washington, Sept 6 (ANI): Replace expensive cholestrol lowering drugs with almonds, suggest scientists at the National Academy of Sciences (NAS), USA, who released a report recently with new recommendations for healthy eating to reduce the risk of chronic disease, including coronary heart disease and diabetes.
Developed by a panel of 21 experts who analyzed existing scientific literature regarding human requirements for certain nutrients, the report included discussion of healthful fats, protein and fiber -- providing more great reasons to eat a handful a day of almonds.
Already America's favorite tree nut, almonds shine on all three counts -- providing healthful fat, protein and fiber -- as a healthful choice in a healthful diet. With a unique combination of nutrients, they offer
Date: 3/14/2005 8:13:18 AM ( 17 y ) ... viewed 3830 times
For the first time, the NAS analyzed how different types of fats impact health, including a discussion of the important role monounsaturated fat plays in reducing the risk of chronic disease.
Almonds are the leading source of monounsaturated fat among America's most consumed nuts (almonds, peanuts and walnuts). Of the 14 grams of total fat found in one ounce of almonds, 68 percent is monounsaturated.
This monounsaturated fat plays a role in helping almonds lower harmful cholesterol just as effectively as expensive drugs, according to a University of Toronto study, recently released by the American Heart Association. Researchers there asked people to eat a small handful of almonds each day for a month, and those who did saw their low-density lipoprotein (the so-called "bad" cholesterol) fall 4.4 percent.
For those concerned about fat and weight gain, research indicates that almonds and other nuts can play a role in weight maintenance. In one study, people who ate foods higher in monounsaturated fats, like almonds, were able to keep their weight off for a longer period of time than those following a low-fat diet, as long as they substituted monounsaturated fats for foods with higher saturated fat.
More good news about almonds' fat is that in addition to being cholesterol-free, they contain none of the unhealthful trans fats the NAS report warns against.
A one-ounce handful of almonds is a good source of protein, delivering six grams -- about the same as an egg or one ounce of meat. As Americans seek healthful protein sources, almonds and other plant-based sources emerge as a good alternative to those proteins high in saturated fat.
The report provided a new definition for dietary fiber. Almonds help provide daily fiber, with a one-ounce serving containing a good contribution, 3 grams, of the important dietary fiber recommended by NAS. A one-ounce serving of almonds contains fiber as well as monounsaturated fat -- important for a healthy digestive tract, as well as for reducing blood cholesterol and controlling diabetes.
A one-ounce handful of almonds contains 35 percent of the NAS's current Daily Value (DV) of the antioxidant vitamin E, is an excellent source of magnesium, and also offers calcium, potassium, phosphorus and zinc. (ANI)
WOMEN, READ THIS -- In a three-month study, when women were put on a magnesium-poor diet (50% of the RDA for magnesium), their hearts had to work significantly harder during exercise than when they were put on a magnesium-rich diet. This occurred even though their blood magnesium levels showed no sign of deficiency. According to the USDA, 70% of American's don't get enough magnesium through their diets. The RDA is 325 mg per day. The following is the magnesium count for a 3 oz. serving: almonds 242 mg, cod 176 mg, oatmeal 130 mg, wheat germ 290 mg, sunflower seeds 315 mg, salmon 170 mg, blackstrap molasses 370 mg, peanuts 185 mg, rice 108 mg, tuna 75 mg.
ALL ABOUT ALMONDS!
A few issues back, we talked about peanuts, and how they may fit into a healthy diet plan. Another nut that’s getting some attention these days is the almond. In particular, if you’re looking to maintain a heart healthy diet, you may want to incorporate almonds into your diet. A new study, published in the American Heart Association's publication “Circulation,” reconfirms a growing body of research that almonds may lower "bad" cholesterol levels and help reduce risk of heart disease.
A clinical trial conducted at the University of Toronto, found that women and men who ate about one ounce (or a handful) of almonds each day lowered their LDL cholesterol by 4.4 percent from baseline. The study showed an even greater decrease of 9.4 percent in LDL cholesterol in those who ate about two handfuls of almonds a day, indicating that almonds' effect increases with increased consumption. The study also found that all of the people in the study, both those who ate only ounce servings and those who ate more, maintained their weight.
"We found that almonds reduce coronary heart disease risk factors in a dose-dependent manner and may be used as healthy snacks without weight gain," said Dr. David Jenkins, who conducted the analysis. According to Dr. Jenkins, almonds are a good source of vegetable protein, "and the combination of monounsaturates with some polyunsaturates in nuts is an ideal combination of fats, all of which may have a beneficial effect on blood cholesterol."
When looking for a heart-healthy snack, why not consider the following quick recipe developed by famed chef Graham Kerr:
Almond and Fruit Mix
1 cup slivered almonds
1/4 cup each:
dried tart cherries
green pumpkin seeds
cracked flax seeds (pulsed in blender)
Combine all the ingredients and store refrigerated in an airtight jar for up to one month. Can be used to low fat yogurt, in cold cereal or all by itself as a snack.
Makes two cups.
Per Serving (2 tablespoons): 88 calories; 6 g. fat; 1 g. saturated fat; 6 g. carbohydrates; 2 mg. sodium; 2 g. dietary fiber
Note from Mary: One of my favorite decadent treats is to toss a handful of slivered almonds on canned pears or peaches (the kind that are packed in juice, not syrup).
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