Whole food sources of phytosterols, such as seeds and nuts, are likely superior to supplements, or phytosterol-fortified spreads and beverages.
Nut consumption does not appear to lead to the expected weight gain.
This closes out a five-part video series on the cholesterol-lowering effects of nuts and seeds (see Nuts and Bolts of Cholesterol Lowering). See How Fiber Lowers Cholesterol for an explanation of the “trash-picker analogy,” then How Phytosterols Lower Cholesterol, and Optimal Phytosterol Dose. I elaborate on the “package deal” concept in Risk Associated With Iron Supplements; Safest Source of B12; Plant Protein Preferable; and Food Is a Package Deal. I have dozens of videos on fish; for a few on why fish are not the best choices for omega-3s, see Nerves of Mercury; The Effect of Canned Tuna on Future Wages; and Dioxins in the Food Supply. Don’t nuts make you fat, though? That’s the topic of Nuts and Obesity: The Weight of Evidence.
For more context, check out my associated blog post, Stool Size and Breast Cancer Risk.
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