Know Your Nuts....What is a Good Snack and Why?

Walnuts

Why: Walnuts are very rich in the omega-3 fatty acid ALA. This omega-3 acid isn’t as effective as the ones found in fish, but a recent study found that ALA decreases inflammation of that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that ALA increases levels of HDL (aka good cholesterol) and lowers LDL (bad cholesterol)

How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce.

One ounce = 14 halves -185 calories, 4g protein, 19g fat

Almonds

Why: A recent study found 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.

How: Add almonds to your breakfast cereal or yogurt.

One ounce = 23 nuts; 163 calories, 6g protein, 14g fat

Peanuts

Why: Peanuts are technically not nuts, they’re legumes; which means they belong in the same category as beans and peas. They have a low-glycemic index which means they’re digested slowly and help control your blood-sugar level.

How: Lightly brown them and add them to a stiry fry or some muffins.

One ounce = 28 nuts; 166 calories, 7g protein, 14g fat


Check tomorrow for more info on nuts.

See ya Peak tomorrow AM,
Ryan