#33 - NEVER SAY NO TO NUTS
In the largest study of its kind, people who ate a daily handful of nuts were 20% less likely to die from any cause over a 30 year period than those who didn't consume nuts. The report, published in the New England Journal of Medicine, 2013;369(21), contains more good news for regular nut eaters....
- More slender than non-nut eaters
- 29% reduction in deaths from heart disease
- 11% reduction in the risk of dying from cancer
Several previous studies have found an association between nut consumption and a lower risk of heart disease, Type 2 diabetes, colon cancer, gallstones and diverticulitis. This is likely due to nuts ability to reduce oxidative stress, inflammation, and insulin resistance.
So enjoy a daily handful of nuts - preferably raw, dry roasted, or soaked for 24 hours. Add pine nuts to pasta and salads, walnuts or pecans to baking, brazil nuts to muesli, and almond spread on toast. I quite enjoy blending a variety of crushed nuts and then stuffing them into a few large, fresh dates for a healthy sweet treat.