The Role of Nuts in Healthful Diets

Diana David, RND

ALMONDS
Key Benefits:
Rich in Vitamin E
Useful Source of Calcium
May help reduce risk of heart disease
Can lower blood cholesterol

How Much to Eat?

Between 25 g and 50 g
recommended, especially for ages
11-24.
High in MUFA and calories
ALMONDS

Nutrient Value of 100 g almonds

Calories: 612
Calcium: 240 mg
Fat: 55.8 g
Iron: 3 mg
Potassium: 780 mg
Protein: 21 g
Vitamin E: 24 mg
Zinc: 3.2 mg
PISTACHIO
Rich in Potassium (fluid balance)
Rich in Phosphorus (b0nes & teeth)
Rich in Magnesium (conversion of energy)
Good source of vitamin B6 (protein absorption)
Good source of Thiamin (enhances appetite)
Relatively low caloric value compared to other nuts
High in fiber
Low in saturated fat
Good source of protein
Cut heart disease risk
High MUFAlowers cholesterol
Anti-xodants: lower risk of chronic diseases like cancer
 PISTACHIO

How Much to Eat?

Not more than 30 nuts (18 g) more than 4
times a week.
PISTACHIO
Nutrient Value of 100 g pistachio:
Calories: 567
Carbohydrate: 27 g
Fat: 46 g
Protein: 21 g
Potassium: 1033 mg
Fiber: 10 g
Thiamine: 0.8 mg
Selenium: 8 mcg
Vitamin B 1.7 mg
MACADEMIA

Key Benefits:
Significant amounts of fiber
Significant amount of B complex vitamins
Small amount of selenium (antioxidant)
Can lower blood cholesterol

How Much to Eat?

12 NUTS = 1 SERVING (30 G)
No more than 3 servings per week
High in MUFA and calories
MACADEMIA

Nutrient Value of 100 g macademia

Calories: 716
Carbohydrate: 13 g
Fat: 76 g
Fiber: 8 g
Protein: 21 g
Thiamin: 0.7 mg
Riboflavin: 0.1 mg
Niacin: 2 mg
HAZELNUTS
Key Benefits:
Rich in Vitamin E
Good source of thiamine
Good source of vitamin B6
Good source of protein
Good source of fiber, iron, calcium & potassium
Significant amount of phytochemicals--
antioxidants
HAZELNUTS

How Much to Eat?

12 nuts = 1 serving (30 g).
1 serving no more than 3 times a week
HAZELNUTS

Nutrient Value of 100 g hazelnuts

Calories: 628 Fiber: 10 g
Calcium: 114mg Thiamine: 0.6 mg
Carbohydrates: 17 g Vitamin B6: 0.6 mg
Fat: 61 g Vitamin E: 15 mg
Iron: 5 mg
Potassium: 680 mg
Protein: 15 g
BRAZIL NUTS

Key Benefits:
High selenium
Protein Content complete
Very good source of zinc (for digestion & metabolism)

How Much to Eat?

8 medium Brazil nuts = 1 serving
1 serving no more than 3 times a
week
BRAZIL NUTS

Nutritional Value per 100 g Brazil Nuts:

Calories: 664 Thiamine: 1 mg
Fat: 67.1 g Magnesium: 227.9 mg
Carbohydrate: 12.9 g Selenium: 2996.4 mcg
Protein: 14.3 g Fiber: 5.4 g
CASHEW NUTS

Key Benefits:
Significant source of iron
Significant source of magnesium
Significant source of phosphorus
Significant source of zinc
Significant source of selenium
Good source of protein
Lower fat than other nuts
Antioxidants
CASHEW NUTS

How Much to Eat?

18 medium cashews = 1 serving (30 g)
No more than 3 servings per week.
CASHEW NUTS
Nutrient Value of 100 g cashew nuts:
Calories: 574 Fiber: 3 g
Carbohydrates: 33 g
Fat: 46 g
Iron: 6mg
Phosphorus: 490 mg
Protein: 15 g
Magnesium: 260 mg
Zinc: 6 mg
Selenium: 12 mcg
CHESTNUTS
Key Benefits:
Calories mainly from Carbohydrates
Low in sodium
Good source of fiber
Small but significant amounts of vitamin C,
thiamine, and riboflavin
How Much to Eat?
5 kernels = 1 serving (42 g)
1 serving no more than 4 to 5 times
a week
CHESTNUTS

Nutrient Value of 100 g chestnuts

Calories: 174
Carbohydrates: 34.3 g
Fat: 0.6 g
Fiber: 8.1 g
Vitamin C: 3.9 mg
Protein: 3.4 g
Thiamine: 0.28 mg
Riboflavin: 0.09 mg
PECAN NUTS

Key Benefits:
Important source of ellagic acid
Anti-cancer effect
Good low fat source of vitamin E
Can lower cholesterol levels

How Much to Eat?

No more than one tablespoon 5
times a week
PECAN NUTS

Nutrient Value of 100 g pecan nuts

Calories: 689
Fiber: 8.1 g
Potassium: 520 mcg
Magnesium: 130 mg
Vitamin E: 4.3 mg
Selenium: 12 mcg
WALNUTS

Key Benefits:
Good source of ellagic acid
Lowers cholesterol
Good source of omega 3 fatty acids
Protects against heart disease

How Much to Eat?

No more than 5 Tablespoon per
week
WALNUTS

Nutrient Value of 100 g walnuts

Calories: 688
Fiber: 3.5 g
Potassium: 450 mg
Vitamin E: 3.9 mg
Omega 3 Fats: 7.5 g
Selenium: 8 mcg
PEANUTS

Key Benefits:
Phytochemical resveratrollowers heart disease
Anti-cancer effects
Lowers cholesterol when replacing other high-fat
foods

How Much to Eat?

No more than a tablespoon 5 times
a week
PEANUTS

Nutrient Value of 100 g peanuts

Calories: 602
Fat: 0.6 g
Fiber: 6 g
Protein: 25 g
Potassium: 810 mg
Folate: 52 mcg
Nutrients and Phytochemicals in Nuts
Average 2 grams fiber per one ounce serving

High levels of unsaturated fatty acids

Vitamins E Folic Acid
Niacin Vitamin B6
Magnesium Copper
Zinc Potassium
Phytochemicals:
Isoflavones flavonoids
Phenolic compounds resveratrol
 A study was done with 31,000 Adventist men.

Three foods were found to correlate

With reduced risk of heart attack
And death from cardiovascular disease.
Which three were they?

Fraser, et. al (1992)

 Fruits

Whole Grain Bread

Nuts

Of these 3, which had the strongest protective effect?

Fraser, et al (1992)
Nuts
In order to figure out how to crack this case,
in other words, which fruit, vegetable, bean,
nut, seed or grain is best
Scientists do a prospective study.
What is a prospective study?
Its a study that looks for clues.
Fact: Seventh-Day Adventists dont seem to get Heart
Disease and Cancer as often as other people.

Any clue as to why?

Seventh Day Adventists tend to be:
* vegetarians
* non-smokers
* teetotalers
But it may not be any of these factors.
Maybe they just exercise more...
or know how to relax...
Or maybe its genetics
Or socio-economic class

Or maybe they can afford better medical care

A prospective study
Helps answer some
Of these questions
 Back to our study of 31,000 Adventist men.
After 6 years follow-up of 65 foods surveyed,
Only 3 foods:
* fruits
* whole grain bread
* nuts
Correlated with reduced risk of heart attacks and death from
Cardiovascular disease.

Fraser et al (1992)
Of those 65 foods, remember
Nuts offered the strongest protective effect!
The study showed that men who ate nuts
FIVE or MORE times per week:
had a 50% lower risk of dying
of coronary artery disease
or having a heart attack...

S M TW R F S
x xxx
Sometimes
you feel like
a nut!

Fraser, et al (1992).
 Compared to those who ate
nuts ONCE a week or less.

S M TW R F S

Sometimes
you dont!

Fraser, et al (1992).
Those who ate nuts ONE to FOUR times per week
had a 25% lower risk of dying.

This supports a nice linear correlation

between nut-eating and reduced risk of
coronary artery disease.

S M TW R F S
x x x

Fraser, et al (1992).
As frequency of nut eating INCREASED,
relative risk of CVD DECREASED.
 What is relative risk?

A way of mathematically
quantifying a single factor
In order to compare the death rate among nut eaters to the death
rate among NO NUT eaters, the highest one is labeled 100%
just to make it easy to compare it to the lower one.
Calculate the relative risk for this example:
There were TWO coronary artery disease deaths per 100,000 men
who NEVER ate nuts.
There was ONE coronary artery disease death per 1,000 men who
frequently ate nuts.
What is the relative risk of these 2 groups?
Answer:
The relative risk of NEVER eating nuts would be 100%
and

Of eating nuts FREQUENTLY would be 50%.

So, just how many nuts did the nut-eaters eat when the nut-
eaters did eat nuts?
and what kind?
Unfortunately, that is not known...

All we know is that the most

frequent nut
eaters consumed
7-10 oz per
week.
interesting

a nut a day
keeps the

Another large prospective study yielded a similar

correlation
Risk of Death from CHD
So, just how many nuts did the nut-eaters eat when the nut-eaters did
eat nuts?
Unfortunately, that is not known

All we know is that the most frequent nut eaters consumed

2 ounces or more per week.
In summary, these TWO LARGE prospective studies
reveal that frequent nut-eating seems to cut the risk of
heart disease in half.

WHY?
S M TW R F S
x xxx

Fraser, et al (1992).
 One theory is that nuts
reduce blood cholesterol.
 The walnut people funded a study to check this out:

18 healthy men
2 different diets
4 weeks on each diet
Both diets had 30% calories from
fat and <10% from saturated fat

Sabate, et al (1993)
Differences?

Test diet provided 20% of calories from walnuts

Control diet provided 20% of calories from other
fatty foods.
Results?
Blood cholesterol levels

dropped
on both diets
Sabate, et al (1993)
But on the walnut diet, average cholesterol

dropped
from
198
to 174
 a nut a day
keeps the
Interesting note:
Five other controlled studies
Had been published about
Nut eating and blood cholesterol levels.

Berry, et al (1992); Berry, et al (1992), Spiller, et al (1992); Spiller, et al (1990); Colqhoun, et al

(1992)
interesting

a nut a day
keeps the
Three used almonds.
One used walnuts.
The other used macadamia
nuts.

Berry, et al (1992); Berry, et al (1992), Spiller, et al (1992); Spiller, et al (1990); Colqhoun, et al (1992)
Results!
All showed reductions in either:
total cholesterol (8-15%)
and/or LDL cholesterol (12-16%)
and/or triglycerides (4-18%)

when 3-4 oz. of nuts were added to

various control diets.
interesting

a nut a day
keeps the
Although the studies were small
(n = 14 - 30)
and of short duration
(4 - 24 wks)

these results ARE SIGNIFICANT because they are so

consistent across very different experimental models.

Berry, et al (1992); Berry, et al (1992), Spiller, et al (1992); Spiller, et al (1990); Colqhoun, et al (1992)
Pearson and colleagues compared lipid-lowering effects of 5 diets
on 22 healthy adults:

1. Average American (AA): 35% fat, 15% saturated fat

2. Low Fat (LF): 25% fat, 7% saturated fat
3. Olive oil (OO): 35% fat, 6% saturated fat)
4. Peanut/Peanut Butter (P/PB): 35% fat, 7% saturated fat
5. Peanut oil (PO): 35% fat, 7% saturated fat)
Results:
The following diets lowered cholesterol by 9 to 12% and LDL
cholesterol by 12 to 16%.:
1. LF
2. OO
3. P/PB
4. PO

Conclusion: Diets with olive oil, peanuts and peanut butter or

peanut oil can be used in a high-monounsaturated, low-saturated
fat to lower total and LDL cholesterol.
The Barcelona Walnut Trial

49 hyperlipidemic subjects
Olive oil-rich Diet 50 grams walnut/day Diet
30% of calories from fat 33% of calories from fat
21% monounsaturated fat 16% monounsaturated fat
4% polyunsaturated fat 12% polyunsaturated fat
5% saturated fat 5% saturated fat
Results:
Walnut Diet decreased
total cholesterol
LDL cholesterol
Apolipoprotein B
Each by 10% versus
olive oil diet
Thus far, weve looked at benefits of nut
consumption ranging from 2 - 10 oz.

What does ONE OUNCE serving look like?

About
1/4 of a
cup...

or one small

handful
This serving of nuts contains about 1/3
of the fat the average woman should eat
in a day

on a
heart-
healthy
(30 % fat)
diet.
 The young men in the walnut
study ate 3 oz. (3/4 cup) of nuts
every day.
This nut consumption is:
THREE times as much as the SDAs ate
and
FIVE to TEN times as much as the Iowa
women ate.
These two original studies indicate that
Regular consumption of even small quantities
Of nuts may confer protection.
 Interesting note:

a nut a day
keeps the

These studies also suggest

There must be something else
About nuts (besides cholesterol reduction)
That helps cut risk of heart disease in half.
Any speculations?
Nuts are high in the amino acid
arginine.

Arginine is the precursor of nitric

oxide (NO).
In 1998, the Nobel Prize was
awarded to three scientists for
identifying the role of nitric oxide
in:

decreasing blood pressure

preventing blood clots
slowing down atherosclerosis

Sacramento Bee (1998)

American Heart Association (1999)
 This discovery of Nitric Oxide and its function was termed
one of the most important in the history of cardiovascular
medicine
(Fuster, V (1999) American Heart Association Newsletter)

But if arginine isnt enough

Nuts are high in Vitamin E

Vitamin E is a natural antioxidant

Prevents oxidation of LDL cholesterol
This reduces plaque formation in the arteries
Nuts are high in folic acid.

Folic acid can help lower homocysteine levels

High levels of homocysteine have been linked to
increased coronary heart disease risk.
Nuts are a good source of copper and magnesium
Both of which may be protective against coronary
heart disease.
Phytochemicals in nuts may be a factor.

Ellagic acid
Veritol
and many others may play a role
 Nuts, Peanut Butter May Prevent Type 2 Diabetes

Nurses Health Study:

Women who ate the most nuts: 27% lower risk of diabetes
Women who ate nuts less than once a week: 8% lower
Women who ate nuts 1-4 times a week: 16% lower
Women who ate 5 servings a week or more of peanut butter:
21% lower
The per capita daily intake of nuts in the USA is less than
oz. Per day.
So if the recipe calls for nuts, go for it! Get a little nutty!
On the Step One Diet, a one-ounce serving of peanuts could
be incorporated, providing 13.5 grams of fat or 21% of total
daily fat allowance.