Eat This to Live Longer

Why are nuts so good for us?

Author

Jared Thurmon
June 11, 2024 • Estimated Reading Time: 7 minutes

Unlocking the Power of Nuts

I will never forget when my friend Jim said he won the state powerlifting competition - on a plant-based diet. He said one of the keys to gaining and retaining strength was a huge handful of nuts each morning. Here are a few other benefits:

Nuts are small powerhouses packed with nutrition. Regardless of age, integrating nuts into your daily diet can significantly enhance your overall well-being. Here’s why and how:

1. Heart Health Booster

• Recent studies highlight the cardiovascular benefits of nut consumption. Nuts, rich in unsaturated fats, fiber, and antioxidants, have been linked to lower risks of heart disease and stroke [1].

• Regular nut consumption is associated with reduced levels of “bad” LDL cholesterol, contributing to better heart health [2].

2. Weight Management Ally

• Contrary to the belief that nuts are fattening, research suggests that incorporating them into a balanced diet can aid in weight management [3].

• The satiating properties of nuts, along with their protein and fiber content, can help curb hunger and reduce overall calorie intake [4].

3. Diabetes Defense

• For those concerned about diabetes, nuts offer a natural line of defense. Studies indicate that nut consumption is associated with a lower risk of type 2 diabetes [5].

• The combination of healthy fats, fiber, and magnesium found in nuts may improve insulin sensitivity and regulate blood sugar levels [6].

4. Brain Booster

• As we age, cognitive health becomes increasingly important. Nuts, abundant in nutrients like vitamin E, folate, and omega-3 fatty acids, may help preserve cognitive function [7].

• Research suggests that regular nut consumption is linked to better memory and cognitive performance, making them a valuable addition to your daily routine [8].

5. Nutrient Powerhouse

• Nuts pack a nutritional punch, containing essential nutrients such as protein, fiber, vitamins, and minerals [9].

• Incorporating a variety of nuts into your diet can provide a range of health benefits, from strengthening bones to boosting immune function [10].

Whether it’s for brain health, heart health or to live longer and stronger, nuts are essential to a healthy diet.

How to incorporate more nuts into your diet

The recommendations are that you want as many nuts as fit into your hand when it’s closed - every day.

This could be in your smoothie, as a spread on your toast, or my favorite is on my cereal. There are properties in nuts that for some reason prevent them from being maximally digested unless you soak them overnight. I have found that almonds and walnuts soaked overnight are delicious the next morning after you drain the excess water. They soften and swell and are delicious.

I think it’s also important to benefit from the properties of the nut which exist ideally in an organic and raw form. Cooked nuts destroy the highest health properties. Also, many nuts are roasted in oils and salts which turn them from a healthy food into something that may not be very good for you.

Walnuts and Almonds are often referred to as the King of Nuts for their plethora of health properties.

But there are some concerns today that didn’t seem to exist many years ago. Here are a few.

Common Concerns and Takeaways

1. Allergy Concerns

• Nut allergies are a valid concern for many. However, if allergies aren’t present, exploring alternative options like seeds (e.g., pumpkin seeds, sunflower seeds) can offer similar health benefits [11].

2. Portion Control

• Nuts are calorie-dense, so portion control is key, especially for those watching their weight. Pre-portioning servings into small containers or purchasing single-serve packs can help manage intake [12]. Try to buy in bulk and grab eat as much as a closed handful’s worth each day.

3. Taste Preferences

• Not everyone enjoys the taste of plain nuts. Experimenting with different varieties, flavors, and recipes (e.g., mix them with fruit etc) can make them more palatable and enjoyable [13].

4. Cost Considerations

• While nuts can be expensive, viewing them as an investment in your health can help justify the cost. Buying in bulk, purchasing store-brand options, or opting for seasonal varieties can help reduce expenses [14].

I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.