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General Health Information

Low glycemic index (GI) Effect

Even though most tree nuts are not high in carbohydrate, they have a GI-lowering effect. When combined with foods rich in carbohydrate nuts can reduce the overall GI of a meal.1-3

Controlling Kilojoules

Watching your waist? Some studies have shown a trend towards a lower body mass index (BMI) in those who eat nuts more regularly.4-7 Nuts contain protein, fibre and healthy fats. These nutrients can help satisfy the appetite.8-13

Good Fats

Yes nuts are high in fat – on average 57% fat, but they are jam packed with the healthy kind – monounsaturated and polyunsaturated fats.

Plant Sterols

Pecans, Almonds, Macadamias and Walnuts all contain plant sterols. Plant sterols can help reduce cholesterol reabsorption in the intestine when consumed as part of a healthy diet low in saturated fat.14

Antioxidants

Antioxidants found in nuts include flavonoids and a compound called luteolin. These substances help slow down the aging process and help protect the body from a range of lifestyle related illnesses.

Nutrient Powerhouses

Nuts naturally contain a broad range of important vitamins, minerals, antioxidants and other phytochemicals.15 All of these nutrients work together to achieve nuts’ unique health effects.

Nuts and Pregnancy

Nuts can help to meet the nutritional needs of pregnancy. There are many good reasons to include nuts in your diet when you are pregnant.

Nuts are:

  • Nutrient-dense, supplying a wide range of important vitamins and minerals.
  • A good source of protein, especially Almonds
  • High in dietary fibre, especially those nuts with brown coats, which can help with constipation, a common problem during pregnancy especially if taking iron supplements.
  • Rich in healthy fats – and walnuts are one of the few plant sources of omega-3 fats.

Some women have been advised to avoid eating nuts during pregnancy and breastfeeding to reduce the risk of their baby developing allergies, but there is no good evidence to suggest that this helps. The American Academy of Pediatrics (AAP) has reviewed the clinical evidence regarding nutrition during pregnancy and breastfeeding and the development of allergies.16

They state that there is no evidence to show that what a woman eats while pregnant or  breastfeeding affects the chance of their child developing an allergy. The Australasian Society of Clinical Immunology and Allergy make the same recommendations and advise against restricted diets, which can adversely affect the nutrition and weight of both you and your baby17 during pregnancy and breastfeeding.

References

  1. Jenkins DJ, et al. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136(12):2987–92.
  2. Josse AR, et al. Almonds and postprandial glycemia--a dose-response study. Metabolism 2007;56(3):400–4.
  3. Kendall C, et al. Effect of pistachios on postprandial glucose and insulin levels and gut satiety hormone responses. FASEB J. 2009; 23(1_MeetingAbstracts):563.2.
  4. Bes-Rastrollo M, et al. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009;89(6):1913–1919.
  5. Ellsworth JL, et al. Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women’s Health Study. Nutr Metab Cardiovasc Dis. 2001; 11(6):372–7.
  6. Fraser GE, et al. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Arch Intern Med. 1992; 152(7):1416–24.
  7. Hu FB, et al. Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ 1998; 317(7169):1341–1345.
  8. Noakes, M. The role of protein in weight management. Asia Pac J Clin Nutr 2008; 17(S1): 169-71.
  9. Pereira MA, et al. Dietary fiber and body-weight regulation. Observations and mechanisms. Pediatr Clin North Am. 2001 Aug;48(4):969-80.
  10. Einerhand AW, Pasman W, Rubingh C, et al. Korean pine nut fatty acids affect appetite sensations, plasma CCK and GLP1 in overweight subjects. FASEB J. March 1, 2006 2006;20(5):A829-c-.
  11. Pasman W, Heimerikx J, Rubingh C, et al. The effect of Korean pine nut oil on in vitro CCK release, on appetite sensations and on gut hormones in post-menopausal overweight women. Lipids in Health and Disease. 2008;7(1):10.
  12. Hughes G, Boyland E, Williams N, et al. The effect of Korean pine nut oil (PinnoThinTM) on food intake, feeding behaviour and appetite: A double-blind placebo-controlled trial. Lipids in Health and Disease. 2008;7(1):6.
  13. Mattes, R, The energetics of nut consumption. Asia Pac J Clin Nutr 2008; 17(S1): 337-9.
  14. Food Standards Australia New Zealand Proposal P293 Draft Nutrient, health and related claims consultation paper for first review March 2009 cited http://www.foodstandards.gov.au/ June 2010
  15. Nuts for Life. 2009 Nutrient Composition of Tree Nuts. Sydney: Nuts for Life; 2009.
  16. Greer FR, et al. Effects of Early Nutritional Interventions on the Development of Atopic Disease in Infants and Children: The Role of Maternal Dietary Restriction, Breastfeeding, Timing of Introduction of Complementary Foods, and Hydrolyzed Formulas. Pediatrics. January 1, 2008 2008;121(1):183-191.
  17. The Australasian Society of Clinical Immunology and Allergy (ASCIA). Allergy Prevention in Children http://www.allergy.org.au/. Accessed 06.05.2010.


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