Do You Like Nuts & Should YOU Eat Them?
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I find it much easier to regulate my consumption when eating raw, unsalted nuts and seeds because they are not hyperpalatable. Small amounts of ground flax seeds, ground chia seeds, hemp seeds, walnuts and almonds are a good addition to a whole food plant based diet as they provide excellent fiber, plant protein, polyphenols, plant sterols, vitamins, and minerals, including vitamin A, vitamin C, folate, calcium, magnesium, zinc, and potassium. In my opinion, it is worth your effort to design a personalized protocol to allow yourself the benefit of including a bit of these foods in your diet. My elderly mother has done so and according to the Levine Biological Age Calculator based on bloodwork tests, she has aged minus 15 years during the last 3.5 years! Cheers!
Here are some related studies for inspiration:
Fraser GE, Sumbureru D, Pribis P, et al. Association among health habits, risk factors, and all-cause mortality in a black California population. Epidemiology. 1997 Mar;8(2):168-74
Funding: National Institutes of Health
Finding: 44% decrease in all-cause mortality for highest tertile of nut consumption
Fraser GE, Shavlik DJ. Risk factors for all-cause and coronary heart disease mortality in the oldest-old. The Adventist Health Study. Arch Intern Med. 1997 Oct 27;157(19):2249-58
Funding: National Institutes of Health
Finding: 18% reduction in risk of all-cause mortality for nuts 5 times/week, 39% for death from CHD compared to less than once/week
Mann JI, Appleby PN, Key TJ, Thorogood M. Dietary determinants of ischaemic heart disease in health conscious individuals. Heart. 1997 Nov;78(5):450-5
Funding: Imperial Cancer Research Fund (UK)
Finding: Non-significant 23% reduction in risk for 5 ounces of nuts/week compared to less than one ounce/week
Ellsworth JL, Kushi LH, Folsom AR. Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women's Health Study. Nutr Metab Cardiovasc Dis. 2001 Dec;11(6):372-7.
Funding: National Institutes of Health
Finding: 12% decrease in risk of all-cause mortality in women consuming at least 2 servings of nuts/week compared to <1/month
Fraser GE, Shavlik DJ. Ten years of life: Is it a matter of choice? Arch Intern Med 2001, 161:1645-1652
Funding: National Institutes of Health
Finding: Nut consumption 5+ servings/week associated with 2.74 extra years of life in men, 1.87 years in women
Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60.
Funding: Research Council of Norway, Throne Holst Foundation, Norwegian Cancer Society
Finding: Nuts 5+ times/week associated with 11% reduction in risk of all-cause mortality compared to <1/week
van den Brandt PA. The impact of a Mediterranean diet and healthy lifestyle on premature mortality in men and women. Am J Clin Nutr. 2011 Sep;94(3):913-20
Funding: Dutch Cancer Society
Finding: 8% for men and 5% for women lower risk in 75th percentile of nut intake compared to 25th percentile
Baer HJ, Glynn RJ, Hu FB, et al. Risk factors for mortality in the nurses' health study: a competing risks analysis. Am J Epidemiol 2011, 173:319-329
Funding: National Cancer Institute, National Institutes of Health, American Cancer Society
Finding: 2+ servings of nuts per week associated with 14% lower all-cause mortality risk vs. little to none; also 14% decrease in CVD mortality
Luu HN, Blot WJ, Xiang YB, et al. Prospective Evaluation of the Association of Nut/Peanut Consumption With Total and Cause-Specific Mortality. JAMA Intern Med 2015.
Funding: National Cancer Institute
Finding: U.S. cohort: 21% reduction in risk, Shanghai cohort: 17% reduction in risk in highest (>18.45 g/day) vs. lowest (<0.95 g/day) quintile of nut consumption; 38% reduction in risk of death from IHD
Yes, Gustavo, you are right about different people getting triggered to overeat different things. I love white rice too much, so I have to really, really limit it. It is just too easy for me to nom nom nom. Haha. Fortunately I do better with potatoes and sweet potatoes. Trying to lose 15 lbs The Starch Solution way and being inspired by you. Wish me luck – and stay cute. 😊