23-04-2010, 08:57
Nuts, Raisins & NBE
May 29 2006 at 11:20 AM Helen (Login Helen_N)
EVE MEMBERS
--------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------------
NUTS
-----
Nuts and seeds are a great source of protein, good alternative to meat - just be careful with your overall calorie intake and try to avoid the salted versions, prefer the plain unroasted ones - other than that, the benefits are great. In fact, the following list shows how they can be beneficial for NBE:
* LOW levels of saturated fats
* HIGH levels of mono-unsaturated and polyunsaturated fats
* NO cholesterol
* ANTIOXIDANT Phytochemicals, such as PHYTOESTROGENS (isoflavones) and phenolic compounds, ellagic acid and flavonoids
* Dietary FIBRE
* Plant PROTEIN, which makes them a good alternative to meat; nuts are also high in the amino acid arginine
* VITAMINS E, B6, NIACIN and FOLIC ACID
* MINERALS such as magnesium, zinc, iron, calcium, copper, selenium and potassium
Some additional info:
"Most nuts - including almonds, walnuts, pecans, cashews, brazil nuts, chestnuts, hazelnuts, peanuts and pistachios - contain mainly mono-unsaturated fats. However, coconut and palm nuts contain high levels of saturated fats; consumption of these should be limited."
"Research studies have shed new light on the role of nuts in protecting us against heart disease and diabetes. As a result, recommendations regarding nuts have recently changed. Probably the best advice is to have a handful (9 to 15 nuts) of a variety of nuts daily, especially walnuts and almonds."
Combining nuts with low energy-dense foods (such as vegetables) in meals is a good way to eat them - for example, in Asian style dishes or added to a salad.
Vegetarians, vegans or people who avoid red meat need to eat nuts almost daily because nuts are a good substitute for meat (they contain protein, fat, iron, zinc and niacin). For example, 1/2 cup of nuts or 1/4 cup of seeds or two tablespoons of nut and seed spreads like peanut butter or sesame seed paste (tahini) are equivalent to a serve of meat!
-------------------------------------------------------------------------------------------------------
RAISINS
--------
Raisins are one of the top antioxidant foods, combining dietary fiber and tartaric acid, they play an important role in the proper colon function and health, according to a study designed to confirm a hypothesis that eating two servings of raisins a day may help lower the risk of colon cancer.
THE BENEFIT FOR NBE IN PARTICULAR IS APPARENT, AS PROPER FUNCTION OF OUR DIGESTIVE SYSTEM IS ESSENTIAL FOR NBE. The biologically useful forms of phytoestrogens, the metabolites, are dependent for their existence upon a digestive system in GOOD order, or else they do not acquire their estrogenic properties during the digestive process as they should (and they are basically ineffective). FIBRE intake helps the metabolism of phytochemicals.
Eating raisins along with peanuts, for example, results in LOWER INCREASES IN BLOOD GLUCOSE and INSULIN, than a snack of white bagel and jam. This is important because it means a more steady fuel supply to the body. INCREASED INSULIN is directly linked to INCREASED TESTOSTERONE levels, and DECREASED GROWTH HORMONE levels, which is BAD, BAD, BAD for NBE!
-------------------------------------------------------------------------------------------------------
May 29 2006 at 11:20 AM Helen (Login Helen_N)
EVE MEMBERS
--------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------------
NUTS
-----
Nuts and seeds are a great source of protein, good alternative to meat - just be careful with your overall calorie intake and try to avoid the salted versions, prefer the plain unroasted ones - other than that, the benefits are great. In fact, the following list shows how they can be beneficial for NBE:
* LOW levels of saturated fats
* HIGH levels of mono-unsaturated and polyunsaturated fats
* NO cholesterol
* ANTIOXIDANT Phytochemicals, such as PHYTOESTROGENS (isoflavones) and phenolic compounds, ellagic acid and flavonoids
* Dietary FIBRE
* Plant PROTEIN, which makes them a good alternative to meat; nuts are also high in the amino acid arginine
* VITAMINS E, B6, NIACIN and FOLIC ACID
* MINERALS such as magnesium, zinc, iron, calcium, copper, selenium and potassium
Some additional info:
"Most nuts - including almonds, walnuts, pecans, cashews, brazil nuts, chestnuts, hazelnuts, peanuts and pistachios - contain mainly mono-unsaturated fats. However, coconut and palm nuts contain high levels of saturated fats; consumption of these should be limited."
"Research studies have shed new light on the role of nuts in protecting us against heart disease and diabetes. As a result, recommendations regarding nuts have recently changed. Probably the best advice is to have a handful (9 to 15 nuts) of a variety of nuts daily, especially walnuts and almonds."
Combining nuts with low energy-dense foods (such as vegetables) in meals is a good way to eat them - for example, in Asian style dishes or added to a salad.
Vegetarians, vegans or people who avoid red meat need to eat nuts almost daily because nuts are a good substitute for meat (they contain protein, fat, iron, zinc and niacin). For example, 1/2 cup of nuts or 1/4 cup of seeds or two tablespoons of nut and seed spreads like peanut butter or sesame seed paste (tahini) are equivalent to a serve of meat!
-------------------------------------------------------------------------------------------------------
RAISINS
--------
Raisins are one of the top antioxidant foods, combining dietary fiber and tartaric acid, they play an important role in the proper colon function and health, according to a study designed to confirm a hypothesis that eating two servings of raisins a day may help lower the risk of colon cancer.
THE BENEFIT FOR NBE IN PARTICULAR IS APPARENT, AS PROPER FUNCTION OF OUR DIGESTIVE SYSTEM IS ESSENTIAL FOR NBE. The biologically useful forms of phytoestrogens, the metabolites, are dependent for their existence upon a digestive system in GOOD order, or else they do not acquire their estrogenic properties during the digestive process as they should (and they are basically ineffective). FIBRE intake helps the metabolism of phytochemicals.
Eating raisins along with peanuts, for example, results in LOWER INCREASES IN BLOOD GLUCOSE and INSULIN, than a snack of white bagel and jam. This is important because it means a more steady fuel supply to the body. INCREASED INSULIN is directly linked to INCREASED TESTOSTERONE levels, and DECREASED GROWTH HORMONE levels, which is BAD, BAD, BAD for NBE!
-------------------------------------------------------------------------------------------------------