Here is something I have on nuts I got off of msn the other day.
The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of
prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective
as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage
arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase
levels of HDL (known as good cholesterol) while lowering LDL.
How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts
and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat
ALMONDS
Why: A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and
absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for
the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily
Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.
How: Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate
-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat
PEANUTS
Why: Peanuts are technically not nuts — they're legumes and belong to the same family as beans and peas.
They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-
sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect
against heart disease.
How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them
to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat
PISTACHIOS
Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's
been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5
ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a
day saw an even more dramatic drop.
How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat
loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat
PECANS
Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the
top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building
up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest
levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with
bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat
HAZELNUTS
Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects.
Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and
depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help
lower blood pressure.
How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola
yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat
Nuts High in Saturated Fat Just a Few Eat nuts with saturated fat sparingly
Brazil
One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat
The Bad News: 4 g saturated fat per one-ounce serving
The Good News: Highest amount of selenium of any food; this mineral helps eliminate free radicals that can
lead to cancer
Macadamia
One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat
The Bad News: 3 g saturated fat and more calories than any other nut
The Good News: High in thiamine, a type of B vitamin that helps metabolize carbohydrates into energy
Cashews
One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat
The Bad News: 2.5 g saturated fat per one-ounce serving
The Good News: Rich in copper and magnesium, as well as zinc, which is important for a healthy immune
system.
As for Stevia, I ordered mine from amazon. com a while ago when they had some sale on it.
TY!
