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Topic summary contributed by volunteer(s): Randy
Créditos de imagen: Luke Besley / Unsplash. This image has been modified.
An elegant study is presented, testing the appetite-suppressing effects of walnuts.
If the fecal fat losses associated with undigested pieces of nuts (due to inadequate chewing), and the tedium of shelling them in the first place, help account for why nuts don’t tend to lead to weight gain, then studies on nut butters would presumably turn out differently.
A few theories have been proposed as to why nuts don’t appear to contribute to weight gain, including the “pistachio principle” and the fecal excretion theory.
Whole food sources of phytosterols, such as seeds and nuts, are likely superior to supplements, or phytosterol-fortified spreads and beverages.
Those eating plant-based diets get the most phytosterols, but there’s still room for improvement to maximize cholesterol reduction.
Phytosterols are plant-based cholesterol look-alikes in nuts and seeds that help maximize our body’s excretion of excess cholesterol.
Iron is a double-edged sword. If we don’t absorb enough, we risk anemia; but if absorb too much, we may increase our risk of cancer, heart disease, and a number of inflammatory conditions. Because the human body has no mechanism to rid itself of excess iron, one should choose plant-based (non-heme) sources, over which our body has some control.
The whole grain phytonutrient phytic acid (phytate) partially inhibits mineral absorption, but has a wide range of health-promoting properties, such as anticancer activity. By concurrently eating mineral absorption enhancers, such as garlic and onions, one can get the best of both worlds by improving the bioavailability of iron and zinc in plant foods.
Can you name a fruit whose processed juice is healthier than just eating the fruit itself?
Fruit and vegetable consumption is associated with a lower risk of heart disease. But which is more protective—raw or cooked?
