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Enter the World of Nuts and Dried Fruits and See What They Can Do for you
In one study, researchers found that although the benefits were greatest for frequent nut eaters, people who ate nuts even once a aweek had 25% less heart disease than those who avoided nuts completely.
Tree nuts are cholesterol-free and chock-full of important nutrients, including protein and fiber. They are also a great source of vitamins such as folic acid, niacin and vitamins E and B6, and mienrals like magnesium, copper, zinc, selenium, phosphorus and potassium.
According to the study “Nuts as a replacement for carbohydrates in the diabetic diet” (Diabetes Care, August 2011) two ounces (about 56 grams) of nuts every day can improve glycemic control and serum lipids in people with type 2 diabetes. The study showed that eating two ounces of nuts daily as a replacement for carbohydrates improved both blood sugar (glycemic control) and “bad” cholesterol levels.
In a study by the Harvard School of Public Health, researchers found a significant decrease in weight associated with an increased consumption of nuts (New England Journal of Medicine, June 2011).
Dried fruits are a nutrient-dense food and a particularly good source of dietary fiber, potassium and phenolic compounds, which are linked to a number of health benefits, including decreased risk of heart disease, diabetes and certain types of cancer.