the Reads: Eats & Drinks

Kernels of truth

A study of more than 800,000 participants, reported in BMC Medicine, has found that eating at least 20g a day of nuts can reduce risk of heart disease by 30%, cancer by 15%, bring a 40% reduction in diabetes and cut by half the deaths from respiratory disease. As the study’s co-author, Dagfinn Aune from Imperial College, London, says: “It’s quite a substantial effect for such a small amount of food.”

Nutritionist and author of Superfoods & How to Use Them Juliette Bryant adds: “In recent years some people have avoided these amazing foods due to the fear that their fat content will increase weight.  It’s true that if eaten roasted and salted the delicate fats can actually be changed into something harmful, and lead to storage of fat in the body.  However, the essential fats from raw nuts, which support overall health, are easily processed by the body.”

 Quick-fire ways to eat more nuts:

–          Blend a handful of nuts then blend again with other ingredients into a smoothie

–          Eat nut butter spreads with raw carrots, cucumber or on toast

–          Add a handful of nuts to a stir-fry just before serving

–          Raw chocolate brownies are delicious and packed with nuts

–          Garnish your favourite salad with nuts

–          Blend a handful of cashew nuts with a cup of water and add to a curry or soup for a creamy finish