A common dietary recommendation I give my patients is to eat some nuts. Many studies have now shown higher nut intake is associated with reduced risk of cardiovascular and respiratory diseases, as well as cancer and death from diabetes. Nuts can be a great way to stabilise blood sugar, consume healthy fats, increase protein and mineral intake and substitute unhealthy snacks with a healthy snack.

Four tips when increasing nut intake:

1). Eat a variety of nuts together, e.g., Cashews, Almonds and Macadamias.

2). Eat raw and activated nuts whenever possible.

3). Add a few goji berries or 70% dark chocolate to add flavour.

4). Fill an easily accessible container to carry with you throughout the day.

 

References:

Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., … Norat, T. (2016). Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine, 14(1), 207. https://doi.org/10.1186/s12916-016-0730-3

Bao, Y., Han, J., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., & Fuchs, C. S. (2013). Association of Nut Consumption with Total and Cause-Specific Mortality. New England Journal of Medicine, 369(21), 2001–2011. https://doi.org/10.1056/NEJMoa1307352

Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. American Journal of Clinical Nutrition, 89(6), 1913–1919. https://doi.org/10.3945/ajcn.2008.27276

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