Two studies have shown nuts control weight and boost health. Snacking on walnuts, peanuts, pecans or any other variety stave off obesityrelated conditions like heart disease and diabetes too, say scientists. They are rich in unsaturated fats that make people feel fuller - stopping them piling on the kilos - and keep blood sugar, insulin and cholesterol levels in check. They are also packed with fibre, protein, vitamins and minerals - including folate, vitamin E, potassium and magnesium.
Those eating 320 grams a day of nuts or peanuts - in place of a similar serving of meat, French fries or desserts were less likely to put on weight. Just 30 grams of nuts daily - or two tablespoons of peanut butter - instead of chips reduced the risk of men and women becoming fat or obese over four-yearly intervals. 30 grams is about 24 almonds, 18 cashews, 12 hazelnuts, eight Brazil nuts, 12 macadamias, 35 peanuts, 15 pecan halves or 14 walnut halves.
Eating Brazil nuts stabilized blood glucose and insulin levels after eating - which may be beneficial in preventing diabetes and weight gain. Brazil nuts are one of the highest known food sources of selenium - a mineral previously linked to improvements in insulin and glucose responses. The hormone is produced in the pancreas and processes blood sugar into energy. Some people are insulin resistant or don't produce enough. This means glucose can reach unhealthy levels and result in diabetes - a major risk factor for heart attacks and strokes.
