Nuts About Nuts? Me Too!

This post is about the nutritional value of adding nuts to your daily dietary regimen. Following is basic information on cashews, pistachios, peanuts, almonds and walnuts.

• Cashews are high in muscle fueling carbs. They also contain copper which facilitates energy from the carbs in your cells. Bonus is they contain more immunity boosting zinc and iron that most other nuts.
• Walnuts happen to be a good source of Melatonin which is the sleep hormone. As we get older many of us need extra Melatonin. Walnuts also play a role in lowering blood pressure and reducing the risk of heart disease.
• Almonds have lots of hunger curbing fiber along with vitamins B and E.
• Pistachios are good for anyone especially those watching their cholesterol and they are rich in phytosterols which are compounds shown to help lower your LDL or bad cholesterol. They are also rich in lutein which is linked to improving your eyesight.
• Peanuts provide a good source of protein and surprisingly more antioxidants that green tea or red wine.

I happen to love nuts of all kinds and the fact that in moderation they are good for you doesn't hurt my feeling at all.

God Bless,

Dan

Proverbs 4:20-22

20 My son, pay attention to what I say; turn your ear to my words. 

21 Do not let them out of your sight, keep them within your heart; 

22 for they are life to those who find them and health to one’s whole body.

Pistachios - Did You Eat Some Today?

Would you like to lower your BLOOD PRESSURE,  and improve your overall heart health and your LDL.HDL ratio? IF so, you need to head to your local grocery or health food store to the NUT section and buy some pistachios. Dan

WHY?

http://alkalineliving.info/Pistachios.html

EXCERPTS:

HEY, they’re GREEN! They must be GOOD!
And I love anything Italian
The English word pistachio comes to us from the Old Italian pistachios

I decided to delve deeper into some nutritional facts about pistachios, to validate my indulgence:

Pistachios are rich in potassium, which helps regulate the body's fluid balance; phosphorus, which helps build bones and teeth; and magnesium, which is an important element in the conversion of the body's energy. They are also a good source of vitamin B6, which aids protein metabolism and absorption; and thiamine, which enhances energy and promotes normal appetite. Pistachios supply vitamins A and E, both critical in keeping inflammatory pathways in balance.
Pistachios are also a good source of copper, known to strengthen the immune system. They deliver many vitamins, minerals, and phytonutrients, so they can be considered a nutrient-dense food and the perfect snack for someone who is in a good state of balance or good health. Dr. Young limits nuts like pistachios from the diets of severely sick people but encourages drinking nut milks like almond milk when on his cleanse.

Pistachios are a good source of monounsaturated and polyunsaturated fats. These fats reduce blood cholesterol levels and lower the risk of heart disease when they replace saturated fats in the diet. (Institute of Medicine)

After only three weeks of consuming pistachios as 20% of the calories in their diet, volunteers in a double-blind study saw their LDL (or bad cholesterol) drop by about 14%; HDL (or good cholesterol) rose by 26%, with a 12% decrease in total cholesterol. Recent studies show that the amount of inflammation in the blood vessels is often a more important marker for heart disease. A Penn State study showed that even a moderate intake of pistachios increases blood levels of lutein, an antioxidant that protects against oxidized LDL, which is even worse than regular LDL in terms of heart disease.

In trials, people on a 4-week pistachio diet showed no weight gain while improving risk factors for heart disease (Journal of the American College of Nutrition). The study showed that a daily dose of pistachios is beneficial in relation to cardiovascular disease. Study participants had moderately high cholesterol levels and consumed 15% of their calories from pistachios. Over a four-week period, blood lipid levels improved.

The special antioxidants found in pistachios can prevent a harmful process called glycation. Glycation occurs when sugars bond inappropriately to proteins, making the proteins unusable. This is the process by which diabetes damages tissues, and its byproducts are called AGE or Advanced Glycation End-products. So pistachios can be a powerful ally in the treatment of diabetes and its related syndromes. If you are looking to replace animal protein with vegetable protein, pistachios nuts are an excellent source of vegetable protein. The type of protein found in Pistachio nuts is rich in arginine—a precursor to the substance nitric oxide, which helps relax blood vessels in the body, and lower blood pressure. From just a ½ cup of pistachios you can get 6 grams of protein and 310 mgs. of potassium, not to mention all the dietary fiber they contain which is about 3grams per ½ cup.

As a precaution, Dr. Young would prefer that you keep your portion sizes down to ½-1 cup a day (Good Luck!) as 12 grams of dietary protein is plenty to cover your daily needs. Remember, your body is only 7% protein. Also watch for additives in dyed Pistachios. Traditionally pistachios were dyed red to hide stains on the shells from handpicking. Today, pistachio harvests are automated, preventing staining and rendering the dying process obsolete. Avoid dyed pistachios, as many food dyes can be harmful and may produce allergic symptoms in children, especially when consumed in combination with other food additives.

Make sure the pistachios you buy are fresh with the best form being raw. You can always add pHlavor Salt™ spray to make them a truly alkaline snack. Use Pistachios in Salad Dressings as a thickener or sprinkle over Shelley’s pHavorite Pasta or Spaghetti Squash with Pumpkin Seed Pesto dishes (both found in the new DVD pH Miracle Cooking with Chef Shelley). I even add them to Shelley’s Super Wraps (Back to the House of Health 1 pg. 77) or use them in place of croutons over a salad. They can also be removed from their shells and soaked in lemon water for a few hours to soften them and release their true flavor even more.

One thing is certain—eating pistachios renders significant benefits in relation to human health. Pistachio nuts deliver a nutritious array of important nutrients and compounds that support and assist body function.

http://www.medscape.org/viewarticle/556658_6

EXCERPT:

Pistachios May Reduce Risk for Hypertension

The beneficial effects of almonds and walnuts on cardiovascular disease have been studied extensively, but relatively little research has been carried out into the effects of pistachios on cardiovascular disease risk factors. Pistachios have been reported as having a beneficial effect on serum lipids, and in July 2003, the US Food and Drug Administration (FDA) approved a qualified health claim that can appear on packages:
Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Now researchers have reported that eating pistachios may help to prevent hypertension. The results of this study were presented on April 30 in Washington, DC, at Experimental Biology 2007, the combined annual meeting of the American Association of Anatomists; the American Physiological Society; and the American Societies for Biochemistry and Molecular Biology, Investigative Pathology, Nutrition, and Pharmacology and Experimental Therapeutics.^[20]
Lead investigator Sheila G. West, PhD (Pennsylvania State University, University Park, Pennsylvania) explained that people who have larger cardiovascular responses to stress are believed to be at higher risk for development of cardiovascular syndromes, such as hypertension, later in life than those who have smaller responses. "Elevated reactions to stressors are partly genetic, but can be changed by diet and exercise. Lifestyle changes can make the biological reactions to stress smaller," she said.
According to the results of the randomized, controlled, crossover feeding study carried out by Dr. West and her colleagues (and supported by the California Pistachio Commission), adding pistachios to the diet appeared to reduce elevated reactions to stressors. A total of 28 hypercholesterolemic adults (10 men and 18 women) with normal blood pressure underwent a 2-week run-in period on a diet including 35% total fat and 11% saturated fatty acids (SFAs). The subjects were then fed 3 iso-energetic diets for 4 weeks. All 3 diets were followed the National Cholesterol Education Program (NCEP) Step I diet (< 30% of total energy from fat, < 10% of energy from saturated fat, and < 300 mg cholesterol per day) with or without pistachios:
Diet 1: Step I diet without pistachios (25% total fat, 8% SFAs);
Diet 2: Step I diet with 1.5 oz/day of pistachios (30% total fat, 8% SFAs);
Diet 3: Step I diet with 3.0 oz/day of pistachios (34% total fat, 8% SFAs).
At the end of each diet period, blood pressure and peripheral vascular resistance were measured at rest and during a math test and cold pressor test. Both pistachio diets significantly blunted the stress-induced blood pressure responses, but the effect was greater with the 1.5-oz pistachio diet than with the 3.0-oz diet (mean reduction in SBP: 4.7 mm Hg vs 2.4 mm Hg, respectively). Neither diet had any effect on normal resting blood pressure.
These results were confusing, Dr. West admitted, because if the pistachios caused the blood pressure-lowering effect, it would be expected to be dose-related. When the investigators looked at the effects on systemic hemodynamics, they found that the decreases in total peripheral vascular resistance and heart rate induced by the 3.0-oz pistachio diet were offset by increases in cardiac output. This shift in systemic hemodynamics would be expected to be beneficial if maintained long-term, by reducing cardiac workload, Dr. West said. "Our results suggest a novel, dose-dependent mechanism for the cardioprotective effects of pistachios," she suggested, adding that other foods that are high in unsaturated fat and antioxidants may have a similar effect. In a separate presentation at the conference, Dr. West's group reported that the 1.5-oz and 3.0-oz pistachio diets also appeared to improved lipid, lipoprotein, and apolipoprotein profiles, in a dose-dependent manner.^[21]

More On NUTS and How To Eat Them

I am finding a lot of possibly NEW /OLD information on the healthy aspects of nuts for everyone including type 2 diabetics. Here are some tips on eating nuts:

• Almonds - for better digestion SOAK your almonds in water overnight and eat them in the morning.They have an enzyme inhibiting substance in their natural brown coating. Soaking them first removes this inhibitor so they are more easily digested and you get better health benefits from them.
• Brazil Nuts - you should limit yourself to two or three brazil nuts a day because of the high selenium content

Nuts in general are better if eaten in the raw state as opposed to being over processed, with too much salt and cooked at possibly high temperatures with oil. Over processing could destroy valuable nutrients and interfere with digestion, and cause other health issues.

It is very easy to get raw nuts from your health food stores and some larger supermarket chains have a natural food section with raw nuts. Stay away from the canned and screw top bottled over processed nuts cooked in canola oil and with added salt, and other flavorings.

http://www.ehow.com/about_5414785_dangers-canola-oil.html

EXCERPT:

What is Canola?

• Canola is an acronym for Canada oil, low acid, and was contrived by the Canadian oil industry in 1978. Canadian scientists genetically modified the rapeseed plants for the express purpose of processing the oil for human consumption. It was cheap and easy to grow. In the 1970s, the food super-companies were looking for substitutes for saturated fats, which were being blamed for heart and other health diseases, and Canada was set to fill the need with canola.
  Natural rapeseed oil is poisonous to humans and animals. It contains high levels of erucic acid, which causes heart lesions and other problems. Reasons for the need to change the name for marketing purposes are obvious. Rapeseed has been used as a source of oil for thousands of years in Asia and Europe, but it was unprocessed cold-pressed oil.

Read more: The Dangers of Canola Oil | eHow.com http://www.ehow.com/about_5414785_dangers-canola-oil.html#ixzz1hz8YreNU

(MY INPUT) - I TOO have been guilty of eating too many processed nuts, under labels that indicate "Honey Roasted", "Sweet and Salty", etc. etc. I am switching to as close to RAW as I can obtain on a daily basis. My local health food store has RAW, Unprocessed, UN salted, Uncooked in oil, with NO additives, NO preservatives etc. That is the proper way to go. REMEMBER to SOAK your raw almonds and don't go overboard on the BRAZIL nuts due to high selenium content.


DANIEL 12:1-4 KJV

12:1 And at that time shall Michael stand up, the great prince which standeth for the children of thy people: and there shall be a time of trouble, such as never was since there was a nation even to that same time: and at that time thy people shall be delivered, every one that shall be found written in the book.

12:2 And many of them that sleep in the dust of the earth shall awake, some to everlasting life, and some to shame and everlasting contempt.

12:3 And they that be wise shall shine as the brightness of the firmament; and they that turn many to righteousness as the stars for ever and ever.

12:4 But thou, O Daniel, shut up the words, and seal the book, even to the time of the end: many shall run to and fro, and knowledge shall be increased. Dan

Nuts to Testosterone

The two best nuts for increasing testosterone naturally are brazil nuts and pecans. Monounsatuated fats seem to be the key, so also eat almonds, cashews, avocados and extra virgin olive oil.  In addition to working out more with the weights, walking more, eating more cruciferous veggies such as cauliflower, broccoli etc. try adding these foods to your diet.

**********     SEE special LINK on Brazil Nuts (do NOT eat more than 2 or 3  a day / IMPORTANT INFO REGARDING BRAZIL NUTS    ***********

http://www.sciencealert.com.au/news/20082703-17102-3.html

EXCERPT:

Brazil nuts boost health

University of Otago

Wednesday, 26 March 2008

One Brazil nut a day is enough to raise the average New Zealander's selenium intake to internationally recommended levels and eating two could lead to added health benefits, according to University of Otago researchers. Department of Human Nutrition Professor Christine Thomson says the new research shows that the nuts are a simple, effective and relatively low-cost way for people to boost their levels of this essential micronutrient. New Zealanders have a marginal selenium status compared to many other Western countries, due to soils here being generally low in the mineral, says Professor Thomson. "There is mounting evidence that a marginal selenium status can lead to an increased risk for a range of conditions, including cancer and cardiovascular disease," she says. At the same time, there is growing scientific support for the idea that higher intakes may provide additional health benefits, such as enhancing the body's immune system. Professor Thomson and colleagues carried out the first-ever study to look at how much selenium people can obtain from Brazil nuts and the resulting levels of antioxidant activity in their blood. Their study has been published in the American Clinical Journal of Nutrition. Over a 12-week period around 60 volunteers were divided into three groups, one of which ate two Brazil nuts a day, while the other groups were given either a 100 microgramme selenium supplement or a placebo to take daily. At the outset, the researchers analysed the study members' blood for selenium concentrations and the activity of a key antioxidant, known as glutathione peroxidase (GPx). The body's production of this vital cellular antioxidant and other important proteins depends on how much selenium is available, she says. After 12 weeks, the blood selenium concentrations of the Brazil nut group were found to have increased by 64.2 per cent, while blood GPx activity went up by 13.2 per cent. In the selenium supplement group the increase was 61 per cent and 5.3 per cent respectively. "These results indicate that including a couple of Brazil nuts a day in the diet could ensure a greatly enhanced selenium status without needing to fortify other foods or take supplements." Professor Thomson says that while New Zealanders' low selenium intakes need addressing, too much of the micronutrient can be toxic. "People should be careful to limit themselves to no more than a few Brazil nuts per day, otherwise selenium could potentially accumulate to toxic levels in body tissues. "Also, as the nuts can contain relatively high amounts of the elements barium and thorium, people should avoid eating too many as it is still unclear what intake of these elements might be harmful." (MY INPUT)  Balance is the KEY here. Remember if two brazil nuts are good for you it doesn't follow that a whole bag is better. I WOULD LIMIT MYSELF TO JUST TWO A DAY.

Start drinking more green smoothies, and more good quality water for the PH factor and try limiting carbs to LESS than 9 grams per hour.

Have a blessed New Year,

Dan

More On Nuts and Seeds For Type 2 Diabetes

I came across another website promoting the consumption of more nuts and seeds for type 2 diabetes (or for anyone who wants to be healthier). Years ago, I used to sprout seeds (especially sunflower seeds and also alfalfa sprouts). Not sure why I ever stopped except my life got really busy with a business to run and 4 kids for about 30 years. I know that sprouted seeds are one of the healthiest foods you can put into your system, in addition to being low in carbohydrates, high in fiber and vitamins and minerals. Sunflower seeds especially are know to be a natural PH buffer due to their high mineral content. Keeping the body at an optimal PH (slightly alkaline) has been known to protect the body from the ravages of Morgellons disease and also cancer and other degenerative diseases including type 2 diabetes.

Link to Benefits Of Eating Seeds and Nuts

Here is an excerpt from the above listed site promoting seeds and nuts:

Nuts and Seeds

"Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of any vegan or vegetarian's diet.

Quick Page Summary: Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), peanuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. If you have time, you may want to purchase raw nuts and seeds and soak them in purified water for up to 24 hours; this starts the germination process, which makes them much more nutritious.

Healthy Choices
The world's healthiest nuts and seeds include:

• Almonds – Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.
   
• Cashews – Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.
   
• Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. You'll need to grind them up first (or purchase ground flaxseed) to gain the most nutritional benefits.
   
• Peanuts – Peanuts are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects.. Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer's disease. It wise to ensure that peanuts, especially raw ones, are stored in a cool, dry, environment (such as a refrigerator or freezer), as an extremely toxic and highly dangerous fungus (aflatoxin) can easily grow on peanuts when the temperature is between 86-96°F (30-36°C) and humidity is high.
   
• Pumpkin seeds / pepitas – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
   
• Sesame seeds – Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.
   
• Sunflower seeds – Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleicphytosterols.
   
• Walnuts – Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a good source of manganese, and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology (Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible."
  

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. -
Spanish Proverb

There is something powerful about audibly speaking God's Word! "Death and LIFE are in the power of the tongue: and they that love it shall eat the fruit thereof." (Proverbs 18:21)

Pistachio Nuts To Lower Stress

I would like to add another type of nut you should be adding to your diet for Type II Diabetes. It is the "Pistachio Nut".

According to an  article on www.webmd.com , pistachio nuts may lower your risk of heart disease by lowering your overall cholesterol levels.Penny Chris Etherton PhD, ND of Pennsylvania State University's department of nutritional sciences, and colleagues recruited 10 men and 18 women, all healthy non-smokers to eat pistachio nuts.

The study showed that eating pistachio nuts decreased anti-oxidant levels in adults with high cholesterol.

A previous study showed eating pistachios also lowered lipids and lipoproteins, which are risk factors for heart disease. Their antioxidant value is especially noteworthy since oxidized low density lipoproteins, known as LDL or BAD cholesterol has been implicated in inflammation and build up of plaque inside blood vessels.

Pistachios also contain lutein (noted for good vision and skin health), beta-carotene (precursor to vitamin A), and gamma-tocopherol (form of vitamin E).

I don't expect everyone to understand all of that, including myself, however what is important is adding pistachios to your diet.

Dan

Matthew 8:2-3 "A man with leprosy came and knelt before him and said, Lord if you are willing, you can make me clean. Jesus reached out his hand and touched the man. "I am willing",  he said. "Be clean"! Immediately he was cured of his leprosy."

Eating Peanuts For Type II diabetes

I mentioned in another recent post that variety is the spice of life. This also applies to eating a variety of nuts for their healthful benefits. This post will examine the lowly peanut. First of all it is not really a nut. They are from the legume family and are related to peas, lentils, chick peas and other beans. 1/4 cup of peanuts delivers about 200 calories and in the process provides the following nutrients:

manganese, trytpophan, vitamin B3 (niacin), folate, cooper, and are a source of protein. They are also a good source of monounsaturated fats recognized for their value in the Mediterranean diet. They also contain resveratrol  which is an antioxidant found in red wine and red grapes. They also contain high amounts of poly phenols which is another antioxidant. If eating peanut butter, try for the organic brands containing peanuts, salt and nothing else - AVOID anything with hydrogenated or partially hydrogenated oils in it.

Peanuts have been shown to have a LOW glycemic index which is valuable for Type II diabetics and also for their cholesterol lowering capabilities. The glycemic index is a scale that rates foods from 1 to 100 with food listed below 55 as much better for diabetics. A 1/3 cup of peanuts have a glycemic index of only 14 compared to a typical snack sized bag of pretzels containing a GI of 83. The lower the glycemic index, the less your blood glucose levels are going to spike. Your body simply digests the sugar in peanuts more slowly than it does a bag of pretzels. The bag of pretzels also likely contains hydrogenated or partially hydrogenated oils and very little nutrition compared to the peanuts.

 NOTE: If you have an allergy to peanuts, of course you will not be able to add these to your diet.

Allergy symptoms include shortness of breath, or wheezing, runny nose, tightening of the chest, digestive problems such as diarrhea, stomach cramps, nausea or vomiting, itching or tingling around the nose, mouth or throat, and skin reactions such as hives,redness or swelling. Eating peanuts may also result in anaphylexis which is a condition requiring emergency treatment. If in doubt, have allergy tests done before eating any peanuts.

Dan

Psalm 107:20 "He sent forth His word and healed them; he rescued them from the grave"

Going Nuts For Diabetes

The health benefits of eating nuts daily is well established.

 To an already long list of benefits of eating walnuts, a recent study done by the Yale-Griffin Prevention  Research Center, published in the Fed issue of Diabetes Care, the study indicated eating as little as 2 ounces of walnuts daily, which is about 16-22 halves has a positive effect on cardiovascular health for diabetes.Research showed that the endothelial function improved significantly in those that followed the 2 ounces of walnuts daily for 8 weeks, as opposed to their normal diet.
Interestingly enough, another study published by the American Dietetic Association,  55 participants who were type II diabetics went on a low fat diet. The only group who achieved a cardioprotective fact profile were the ones who ate walnuts every day during the study.Walnuts are also shown as a good source of Omega 3's.

One should also be eating almonds as part of their Type II diabetic regimen. Almonds are a great source of vitamin E, magnesium, potassium, zine, iron, fibre, and a good source of monounsaturated fat. They also contain more calcium than any other nut, making them a good bet if you are a vegetarian. They are known to contain B17, (amygdalin) a controversial anti cancer nutrient. To top it off, they are high in protein.

One last nut to look at today is also one of my favorites. As my old NY Agricultural teachers used to be fond of saying, "Variety is the spice of life". I feel the more interesting and different tasting varieties of healthy foods one cat eat, prevents boredom and balances out the nutritional benefit. In other words, if walnuts, almonds and cashews all have overlapping and different health benefits, why not munch on all three and have the variety of tastes. Cashews which are sometimes referred to as "Nature's Vitamin Pill", rank #1 in  production in the world amounting to somewhere around the 4 billion pounds mark based on statistics from 2002.

The cashew nut provides approximately 5 grams of protein per ounce, along with a good supply of essential minerals such as iron, magnesium, phosphorus, zinc, copper and manganese. Like most nuts, it also provides

phytosterols, tocopherols, and sqaulene all of which lower the risk of heart disease and they have zero cholesterol.


Psalm 103.3 "Praise the Lord, O' my soul and forget not all his benefits--who forgives all your sins, and heals all your diseases"