Thursday, November 14, 2013

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Best and Worst Nuts for Your Health

Posted: 14 Nov 2013 02:47 PM PST


Should you go nuts?

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Best nuts for your diet


Almonds, Cashews, Pistachios

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

Worst nuts for your diet


Macadamia Nuts, Pecans

Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.

Best nuts for your heart

Walnuts



While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.



Best nuts for your brain

Peanuts


Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

Best nuts for men

Brazil Nuts, Pecans


Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Best nuts for disease prevention

Almonds


Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.

Best snack packaging for nuts


Choose 100- to 200-calorie packs

Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

Worst snack packaging for nuts

Avoid anything in a tub

We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size. Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.

Best nuts for chocolate lovers


Go for cocoa-dusted almonds

Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats.

Best nuts for your sweet tooth

Try all-natural glazed nuts

Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

Worst nuts for your sweet tooth

Check labels for sugar content

Just because something has nuts in it doesn't make it good for you, says Caplan: "Don't justify eating a Snickers because it's got peanuts in it." Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn't going to give you much nutritional benefit, and the calories can quickly add up, she says.

It's not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet 'N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!

Best nuts for a salt craving


Look for 'lightly salted'

If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.

Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

Worst nuts for a salt craving

Steer clear of BBQ or boiled nuts

If you're watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar's Nuts Blazin' Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15% of your daily recommended value, in just one handful!

Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. Sodium amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce. 

Best trail mix

Raw nuts, seeds, and dried fruit


Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'"

Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods' "All Mixed Up" blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

Worst trail mix


Save high-calorie mixes for the trail

High-calorie trail mix is fine when you've got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don't make that mistake with Planter's Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.

Also check labels for sky-high sugar contents: Some trail mixes—especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces—can contain up to 18 grams of sugar per serving.

Best nut butter

Keep ingredients simple

When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

Worst nut butter

Skip added oils and sugars

Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some "natural" product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.

Nutella's creamy chocolate-hazelnut combo is terrific for an occasional treat—but it's hardly part of a "balanced breakfast," as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product's first ingredients, even before hazelnuts.

Best way to eat nuts

Pair them with a healthy carb

Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan.

A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

Best nuts overall

A mixed bag!

So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.

25 Indigenous Fruits and Vegetables Promoting Health All Over the World

Posted: 14 Nov 2013 02:45 PM PST


In a recent issue of the Barilla Center for Food & Nutrition's periodical BCFN Magazine, titled Food for Health: Paradoxes of Food and Healthy Lifestyles in a Changing Society, Food Tank co-founder Ellen Gustafson observed that the Western diet has taken over the world in the past 30 years – and the results have been disastrous. Global obesity rates have doubled, pushing the growth of diet-related illnesses such as diabetes, hypertension, and heart disease.

The bad health effects of this diet, high in refined sugars and fats and full of processed grains and meat, have been observed worldwide. In an article series for Food Tank, the organization Brighter Green has written about the public health problems caused by the increasing availability of high-calorie, low-nutrient fast food in Mexico, China, and South Africa.

Unfortunately, traditional diets and indigenous crops that have reliably fed communities for centuries across the world are rapidly being replaced by unhealthy foods. The U.N. Food and Agriculture Organization (FAO) reports that approximately 75 percent of the Earth's genetic resources are now extinct, and another third of plant biodiversity is predicted to disappear by the year 2050.

But initiatives like the World Vegetable Center (AVRDC)'s Vegetable Genetic Resources System and Slow Food International's Ark of Taste are working to catalog indigenous species of fruits and vegetables all over the world.

With the help of these incredible resources, Food Tank has compiled a list of 25 indigenous fruits and vegetables from regions around the world.

AFRICA

1. Amaranth: This versatile plant, which grows quickly in the humid lowlands of Africa, is a leafy vegetable typically consumed in places like Togo, Liberia, Guinea, Benin, and Sierra Leone. The plant thrives in hot weather and is an excellent source of protein, vitamins, and essential minerals, including calcium, iron, magnesium, potassium, and zinc.

2. Cowpea: Originating in central Africa, this legume is one of the region's oldest crops. It is also drought resistant and can thrive in poor soil conditions. In addition to the peas, the leaves of the plant are also consumed as a vegetable.

3. Spider Plant: This green leafy vegetable, also known as "African Cabbage," can flourish throughout Africa. It is high in protein, antioxidants, vitamins, and micronutrients.

4. African Eggplant: The plant is an important indigenous crop because it is high yielding, drought-resistant, stores well, and can be grown in poor soil. The leaves of the eggplant are also consumed, and it can represent an important income source for some families.

5. Argan: This tree, native to the southern coast of Morocco, produces fruit containing a valuable hard nut. This nut contains seeds which produce a deep yellow oil with an unmistakable, rich flavor. In Morocco, there are a number of women's cooperatives dedicated to producing argan oil.
EUROPE

6. Perinaldo Artichokes: This popular thistle vegetable, valued for its tasty center, is native to the Mediterranean region and originally cultivated in ancient Greece. Perinaldo, a small Italian town near the French border, produces a variety of artichoke lacking spines or a choke and violet in color. The edible flower bud is a good source of fiber, vitamin C, folic acid, and various minerals. This variety of artichoke is drought resistant and very hardy.

7. Formby Asparagus: Formby asparagus is notable for its coloration: white base, green stem, and purple-tinged tip. The vegetable is rich in protein, fiber, vitamin B6, calcium, magnesium, and zinc. It is a valuable addition to any diet because it aids in protein synthesis, reduces calcium loss, and has antioxidant properties.

8. Filder Pointed Cabbage: The cruciferous vegetable provides a rich source of beta-carotene, vitamins C and K, fiber, and it serves as an antioxidant and anti-inflammatory. Cabbage can be stored cold for months at a time and is eaten in the dead of winter when other vegetables are dormant.

9. Målselvnepe Turnip: This hardy, root vegetable variety has been improved over the years through selective cultivation in Norway. It has an excellent, yet strong and distinct taste compared to other turnip varieties. It can be eaten raw, roasted, baked, and boiled, and is frequently used to enhance the flavor of soups, salads, stir-frys, and side dishes. The turnip is an excellent source of vitamin C and potassium.

10. Ermelo Orange: Produced in the town of Ermelo in northern Portugal, these medium-sized oranges are extremely sweet and juicy. Ermelo oranges are distinctive because they have a thin rind and are less fibrous. The fruit is grown on small plots of land overlooking Lima River and pesticides, insecticides, and chemical fertilizers are forbidden in the region.

ASIA

11. Bitter Melon:  Despite its distinctive appearance and bitter taste, this vegetable, originally from the Indian subcontinent, is popular in a number of Asian countries. Those who overlook the vegetable's warty appearance can benefit in a number of ways from eating this plant. The gourd has cancer-fighting properties, helps cure diabetes, and can help cleanse the body of toxins.

12. Pamir Mulberry: The Gorno-Badakhshan province of Tajikistan has a mountainous terrain ill-suited for the production of typical grains, including wheat and barley. The Pamir Mulberry grows well in this environment and is an important food source during times of crises. The berries can be eaten raw, dried, whole, ground, or as a jam.

13. Okra: The edible green seed pods of this plant are a common ingredient in soups and sauces and popular in Indian and Pakistani cuisine. Okra is also an important export crop in the Philippines, Thailand, Malaysia and Vietnam. The vegetable is a rich source of vitamins and minerals and the seeds provide quality oil and protein.

14. Mungbean: The mungbean is important in Asian diets and valuable for its easily digestible protein. High levels of iron in the vegetable help improve the diets of the most vulnerable women and children, and mungbean production offers an opportunity for increased income for small-scale farmers. In addition, the vegetable can fix nitrogen in the soil, making it valuable for crop rotations.

15. Lemongrass: This valuable herb is used in many Asian countries, including India, Sri Lanka, Thailand, Vietnamese, Malaysia, Cambodia, and Indonesia. Lemongrass possesses many minerals and essential vitamins, which help control blood pressure and prevent heart disease. It is also valuable for its essential oils, which are known to possess anti-microbial, anti-fungal, antioxidant, and anti-septic properties.

AUSTRALIA AND OCEANIA

16. Lifou Island Yam: This starchy tuber plays an important role in both nutrition and food security in many Pacific Island nations. The vegetable is also very versatile--it can be roasted, fried, grilled, boiled, smoked, or grated. Yams are important because they can be stored for long period of time, and the vegetable has a social and cultural significance on many islands.

17. Bunya Nut: Bunya nuts have long been a prominent food in the culture of Australian Aboriginals - so much so that, prior to European settlement, Aboriginal tribes would travel long distances to attend festivals celebrating the Bunya season. The Bunya nut is similar to the chestnut both in appearance and taste. The nuts grow on enormous Bunya pines in the few rainforest regions on the continent, but these trees are increasingly less commonly found.

18. Kumara: Also known as the sweet potato, kumara is cultivated in many Pacific Islands and was a staple crop for hundreds of years. The vegetable is a great source of protein, vitamins A and C, iron, calcium, and dietary fiber.

19. Perry Pear: This formerly wild variety of pears are pressed for their juice. The pear juice is then transformed into a fermented alcoholic beverage. The perry pear was introduced into Australia by the English, but its production is still very limited, and many of the perry pear varieties are currently facing extinction. During the height of gold-mining in Australia, perry pears were used to make a safe low-alcohol content beverage for miners.

20. Rourou (Taro Leaves): In a number of Pacific Island countries, such as Fiji, taro leaves are eaten and used in various cooking techniques. The leaves provide an excellent source of vitamins A and C. The leaves also have a social importance in ceremonial feasts and are a good local cash crop. In addition, the corms of the giant swamp taro plant have the potential to help feed a large number of Pacific Island countries.

AMERICAS

21. Yacón: Also known as the Peruvian Ground Apple, this root vegetable was cultivated throughout the Andes for more than a millennium. Because the vegetable consists mostly of water, it provides isolated inhabitants with a refreshing food resource. Yacón also contains inulin, a low-calorie, high-fiber sweetener that aids digestion while inhibiting toxic bacteria.

22. Papalo: This popular herb, known for its strong skunk-like smell, is used in the American Southwest, Mexico, and South America. Papalo, typically eaten as a garnish, is valued for its medicinal properties, including regulating blood pressure, relieving stomach disorders, and addressing liver problems. This unique herb has a hardiness to heat, allowing it flourish in hot climates.

23. Hinkelhatz Pepper: The Hinkelhatz pepper has been cultivated by the Pennsylvania Dutch since the 1880s. The plant produces small, heart-shaped peppers with a red or yellow color. Hinkelhatz peppers have a stocky, spicy flavor, so they are frequently pickled or pureed into a pepper vinegar used as a food topping. The pepper is important because it is cold-tolerant, pest and disease-resistant, and a prolific producer.

24. Nova Scotia Gravenstein Apple: This variety of apple is an early-season favorite in Canada because it can be used for a host of different purposes. The flesh is tender and crisp, and the apple's juice is sweet-tart and intense. The apple is eaten fresh, but is also great for cooking, makes a flavorful cider, and can be stored cold for months at a time.

25. Guayabo: The green fruit, native to Uruguay and southern Brazil, has an appealing sweet and sour taste. In addition to its balanced taste profile, the fruit provides excellent nutritional and medicinal value because of its superior mineral and antioxidant content. In Uruguay, the guayabo is readily adapted to shallow soil and a mountainous environment, allowing the fruit to thrive even in the wild.
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