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Lately we've been hearing all about the health benefits of certain oils, particularly the heart- and cancer-protective effects of omega-3 essential fatty acids found in fatty fish like salmon. While high in fat and calories, nuts also contain oils that help reduce the risk of coronary heart disease.
Good Things in Nuts
Oils in walnuts and other nuts offer potentially cardioprotective phytosterols, squalene (important in the management of high cholesterol), and tocopherols, which prevent the oxidation of cholesterol and its subsequent attachment to artery walls. Walnut, almond, peanut, and hazelnut oils are all good sources of these compounds. In addition, diets that include one or two servings of macadamia nuts a day have been shown to improve blood lipid profiles as effectively as low-fat, complex carbohydrate diets.

New Respect for the Lowly Goober
Americans eat more peanuts and peanut butter than all other nuts combined. A Pennsylvania State University study of 13,000 men, women, and children revealed that peanut eaters had higher intakes of vitamins A, E, and folate as well as the minerals calcium, magnesium, zinc, and iron, compared to those who did not consume peanuts. Peanut lovers also had higher levels of beneficial phytonutrients. What's more, peanut eaters had leaner body mass than nonpeanut eaters. This study helps to dispel the myth that higher-fat foods automatically lead to weight gain.


Eating nuts and peanut butter reduces the risk of Type 2 diabetes, find scientists at the Harvard School of Public Health after following more than 80,000 women for 16 years. Women who eat a handful of nuts or one tablespoon of peanut butter at least five times a week are more than 20 percent less likely to develop adult-onset (Type 2) diabetes. "To avoid increasing caloric intake, regular nut consumption can be recommended as a replacement for consumption of refined grain products or red or processed meats," researchers conclude.
One of the main benefits of eating peanuts and peanut butter may be their high satiety factor. Studies at Harvard and Brigham and Women's Hospital show that over an 18-month period, three times as many women stuck with a diet that included peanut butter or peanuts because of the hunger-curbing effect. Don't overdo it, though, since nuts are high in calories. One ounce of dry-roasted peanuts contains 165 calories; two tablespoons of peanut butter has 190 calories. A daily serving¿1/3 cup, or just a handful¿is sufficient. Make sure nuts replace, rather than add to, other calories in your diet.

SELECTED SOURCES
"Fatty Acid Profile, Tocopherol, Squalene, and Phytosterol Content of Walnuts, Almonds, Peanuts, Hazelnuts, and the Macadamia Nut" by L.S. Maguire et al., International Journal of Food Sciences and Nutrition, 5/04
"Improved Diet Quality with Peanut Consumption" by Amy Griel et al., Journal of the American College of Nutrition, 12/04
"Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women" by R. Jiang et al., JAMA, 11/02
"Peanut Consumption Improves Indices of Cardiovascular Disease Risk in Healthy Adults" by Corinna Alper, PhD, et al., Journal of the American College of Nutrition, 4/03



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Not-So-Healthy Nuts?
Although nuts and peanuts contain healthful nutrients, many people are highly allergic to them. Since peanuts are often found in unlikely places¿including chili (where it's used as a thickener), dog treats (and, therefore, dog saliva), and even moisturizers¿read labels carefully to learn whether a product contains nuts.
Food allergies can cause many symptoms, including headache, rash, digestive and respiratory problems, and, in extreme cases of anaphylactic shock, a blocked airway and even death. If you suspect an allergy, see your healthcare provider.

SELECTED SOURCE
Allergies: When Nuts Are Not Healthy by Julie Redfern, LD, RDN, Brigham and Women's Hospital, 7/05