Even small peanuts can improve your heart health and add a few years to your life.
In the first such study, eating nuts, including peanuts , was associated with lower mortality rates in all ethnic groups, even those with certain metabolic conditions such as obesity or diabetes, smoking or alcohol consumption.
In a large-scale study of the low-income American diet, people from Southeast Asia and Shanghai Chinese were surveyed. In all groups, including blacks, whites, and Asians, eating brains was associated with longevity .
Participants in the study did not need to eat expensive nuts to prolong life, although peanuts and peanut butter are among the most expensive nuts.
Over a five-year study of more than 20,000 people, the risk of dying from heart disease and stroke was up to 20% among people who ate a small amount of nuts or peanuts a day, compared with those who They did not consume any brains, it was less observed.
The study was conducted by researchers at Vander Bilt University in Nashville, Tennessee, the Shanghai Cancer Institute in China and Harvard Medical School, and the results were published in the journal JAMA Internal Medicine.
Consumers of nuts, especially peanuts, can be quite affordable compared to their cardiovascular health value, according to study authors. They found no direct causal relationship between eating brains and longevity, only a slight dependence.
“The key message is that brains are incredibly heart-healthy and allow people to live longer and more productive lives,” said Dr. John, a cardiologist and director of Heart Rhythm Services at the International Medical Center in Murray, Utah. He personally advises his patients to include nuts or seeds in at least one of their daily meals.
“Brain is generally high in fiber, which helps lower bad cholesterol, provides enough vitamin E , and keeps your blood vessels healthy with an amino acid that helps prevent plaque buildup ,” says Dr. Dee . If you can keep your blood vessels healthy, you are less likely to suffer from chronic diseases.
In a study of China’s centennial heart health in a village known as Longevity, Bama City, Guangxi Province, Dr. Dee observed that nuts and peanuts are commonly eaten there.
According to him, the Chinese always use nuts as a snack or part of their food. As awareness of the health benefits of brains has grown , the consumption of brains in China has grown exponentially in recent years. They are interested in walnuts, cashews, hazelnuts, pine nuts and peanuts.
” Turning to plant-based sources of plant proteins, such as nuts, is in line with programs recommended to Americans,” writes Bonnie Tab, a nutritionist at Everyday Health and author of Read It Before You Eat It. Tips are on eating less meat and consuming more plant resources.
Why brains are so useful
“Nut oil contains unsaturated fats, which makes them healthier choices than saturated fats,” says nutritionist Marne Namkung, director of nutrition and fitness at Everyday Health. In addition , healthy fats , walnuts and peanuts contain large amounts of protein, fiber and nutrients. He also notes that brains are rich in vitamins and minerals.
- Arginine is an amino acid that helps lower blood pressure .
- Resveratrol can reduce inflammation.
- Phytosterol can help lower cholesterol .
- Flavonoids reduce inflammation and can prevent platelets from attaching to blood vessels.
Peanuts say that nuts and peanuts are also rich in calcium , magnesium and potassium. When we use packaged foods, we look at nutrients, calories, protein, and so on. We need to know that brains contain a lot of nutrients.
Brain also has another important advantage: a sense of satiety. “Which foods are really saturating?” Says Dr. Tab. The brains in your stomach, head and tongue create this valuable property.
The best ways to include nuts in your diet
When adding nuts or peanuts to your diet, keep in mind that they are high in calories. Tab Dix says you should use peanuts or other nuts as a substitute for fats in your diet.
He advises that if people like to eat fats like mayonnaise and butter, they should substitute nuts for butter. For example, you can use a tablespoon of peanut butter instead of a tablespoon of butter.
In addition to fat, eat nuts, protein and fiber to the diet diet is added. “The fiber you get from nuts is not found in 32 grams of meat or chicken,” says Tab Dix. Organic nuts may be your priority over regular ones, this is a personal preference and does not change its nutritional profile.
32 grams of nuts (about a quarter cup) is the size of a typical serving of nuts and peanuts. “Avoid nuts that have added sugar, such as honey-roasted nuts, and choose raw, roasted or dried nuts instead,” says Namkung.
He suggests that you do not neglect to measure as long as you are sure of what makes up your meal. “Eventually you will be able to calculate visually and without measurement, or your hand will calculate everything you need, so a small handful is a common meal for many people,” says Namkung.
Although it may be a little expensive, he recommends single-player packages for convenience.
Nutrition Facts for Brains and Nutrients
Here’s what you need to know about the amount of fat, protein and fiber that are added to your diet by eating 32 grams of brain. This is nutritional information for dry roasted nuts, listed from highest to lowest protein, according to the USDA Nutrient Database Standard Reference:
- Peanuts: 14 grams of fat; 7 grams of protein; 2 grams of fiber
- Almonds: 15 grams of fat; 6 grams of protein; 3 grams of fiber
- Pistachio : 13 grams of fat; 6 grams of protein; 3 grams of fiber
- Nuts mix: 15 grams of fat; 5 grams of protein; 3 grams of fiber
- Brazil nuts (dried): 19 grams of fat; 4 grams of protein; 2 grams of fiber
- Walnuts (dried): 18 grams of fat; 4 grams of protein; 2 grams of fiber
- Almonds: 13 grams of fat; 4 grams of protein; 1 gram of fiber
- Pine nuts: 19 grams of fat; 4 grams of protein; 1 gram of fiber
- Arrow walnut: 21 grams of fat; 3 grams of protein; 3 grams of fiber
- Hazelnuts: 22 grams of fat; 2 grams of protein; 2 grams of fiber