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Q: Are all nuts healthy,
or are some more nutritious than others?
A: The special nutrient contributions of each type
of nut vary, but all are healthy if you keep portion sizes small
so your calorie consumption stays on target for a healthy weight.
Studies with a variety of nuts show that when people substitute
nuts for foods such as fatty meat and deep-fried foods high in
saturated or trans fats, blood cholesterol usually declines.
Almonds, walnuts, peanuts, pistachios, pine nuts and pecans all
have 3 grams or less of cholesterol-raising saturated fat in
a one-and-a-half ounce serving (about one-third cup). Nuts contain
mostly monounsaturated fat; walnuts are high in polyunsaturated
fat, some of which is an omega-3 fat that’s in the same
family with the heart-healthy fat found in salmon and other fatty
fish. Cashews and almonds are especially high in magnesium, pecans
are loaded with manganese and pistachios are rich in vitamin
B-6. Brazil nuts are an outstanding source of the antioxidant
mineral selenium. Almonds are exceptional sources of vitamin
E, another antioxidant; hazelnuts, peanuts and Brazil nuts are
also good sources. All nuts provide varying combinations of natural
antioxidants, cholesterol-lowering phytosterols, and dietary
fiber and serve as a protein source, too. Since they all contain
240 to 285 calories per one-third cup, make sure that you don’t
just add nuts to your diet, but substitute them for less-healthy
foods. |
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Q: Are drinks made with
matcha green tea added as super-healthy as they sound?
A: Matcha is simply ground green tea leaves. As traditionally
prepared in Japan, a small amount of these ground leaves were
whisked with plain hot water to produce tea. Both in Japan and
the United States, it is now a common ingredient in sweets (where
it adds a green color to ice cream, pudding and candy) and sweetened
milk drinks such as lattés, smoothies and milkshakes.
Matcha is an expensive form of tea, although price and quality
vary with where it was grown, timing and method of harvest, and
the measures taken to keep the leaves from oxidizing. Research
is limited on how its health benefits compare to regular green
tea. One study from the University of Colorado found that matcha
tea contained much, much higher antioxidants than green tea.
However this comparison involved high quality matcha and relatively
low quality green tea. USDA data on green tea suggests that its
content may not be much different from that of matcha. While
smoothies and lattes are a popular way to get green tea antioxidants,
most of these drinks contain enough added sugar that they are
far from low-calorie. For example, compared to 100 calories in
the same size coffee latté, a 12-ounce matcha green tea
latté made with skim milk from one popular national coffee
bar chain contains 210 calories and includes over six teaspoons
of added sugar.
Q: Are lentils as nutritious
as dried beans (such as kidney beans, black beans and garbanzo
beans)?
A: Absolutely! Like all dried beans and peas, lentils
are high in fiber. Just a half-cup of cooked lentils provides
nearly as much fiber as two cups of cooked oatmeal, and much
of it is soluble fiber that helps lower blood cholesterol. All
legumes are excellent sources of iron and the B vitamin folate
that is so important to producing and maintaining healthy DNA,
and lentils are highest of all. Like other legumes, lentils provide
both protein and antioxidant phytochemicals like flavonoids.
Limited data suggests that whole lentils that are not split and
skinned may retain the most antioxidant power. Lentils’
easy preparation requires no soaking like other dried beans,
so you can go from pantry to table in about half an hour, depending
on the type of lentil you choose. Red lentils take less time
to cook and become purée-like, so they’re great for
thickening soups or in dhal. Green and brown lentils hold their
shape so you can use them in salads, soups or entrees. |
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