You Can Be “Nuts” About Beneficial Health Food
Nutrition Notes
Karen Collins, MS, RD, CDN

Q: Are some nuts more beneficial to health than others?

A: Some nuts are known for a particular contribution to good health, but all nuts are excellent additions to your meals and snacks when eaten in moderation. One reason nuts benefit your health is that they all provide natural antioxidant phytochemicals, cholesterollowering phytosterols and dietary fiber. Brazil nuts are outstanding sources of the antioxidant mineral selenium. Almonds are exceptional sources of vitamin E, another antioxidant. Hazelnuts, peanuts and Brazil nuts are also good sources of this vitamin. Secondly, most nuts are relatively low in cholesterol-raising saturated fat. A one-and-a half ounce serving (about one-third cup) of most nuts have 3 grams or less of saturated fat. While walnuts are high in polyunsaturated fat, part of which is omega-3 fat, the hearthealthy oil found in salmon and other fatty fish, other nuts are mainly monounsaturated fat, which does not raise blood cholesterol. Studies on a variety of different nuts show that when people substitute nuts for foods such as fatty meat and deep-fried foods, blood cholesterol usually declines. Since all are high in calories (240 to 285 per one-third cup) you need to exercise caution when eating them. To avoid gaining weight as you gain nutritional benefits, substitute them for less-healthy foods rather than adding them to what you currently eat.

Q: Does it really matter if I choose ground beef with less fat?

A: Only 73 percent of regular ground beef is lean meat. With each category of lower fat content you choose - which is indicated on the label as 80, 85, 90, or 95 percent lean - you reduce the fat content in a three-ounce cooked portion of ground beef by about three grams. With less fat and leaner protein, each drop in fat content also reduces a serving’s calorie content by at least 20 calories. Although the differences may not seem huge, by selecting 90 percent lean instead of 80 percent lean ground beef, you eliminate six grams of fat, 2.3 grams of saturated fat and 60 calories. For an even greater impact, make sure you eat the recommended three-ounce portion, which is the size of a deck of cards. A double portion of lean ground beef has as much fat as a single serving of full fat ground beef. To satisfy your hunger when you’re eating less meat and obtain the wide range of vitamins, minerals, phytochemicals and other healthy substances in plant foods, fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Q: Does someone with high blood triglycerides need to eat less fat?

A: Triglycerides are fat, but excess triglycerides in the blood usually come from an overproduction within the body, not from food. For people who are overweight, weight loss is usually the key to reducing triglyceride production. A reduction of 10 to 20 pounds is often enough to lower production, but this loss has to be maintained. If people are overweight because of eating too many calories from high-fat foods (like red meat and cheese) or carbohydrates (like pasta, sweets and soft drinks), eating less of those foods will help. It is also possible that factors other than overweight stimulate triglyceride production, like too little physical activity or too much alcohol. Moderate drinking may be safe for some people, but others may need to limit drinking further or avoid it altogether. In addition, genetic disorders, as well as certain diseases and drugs, can cause high blood triglycerides. To sort out your particular problems and solutions, a registered dietitian can help. Ask your physician for a referral, or find one in your area using the American Dietetic Association website (www.eatright.org).

American Institute for Cancer Research