Peanut Butter

I have for many years told my diabetics that they could use a little peanut butter for breakfast to get some protein with their meal. While this is still sound advice, there is more to peanut butter and other nut butters for that matter.

Many people worry about the caloric content. The key word to be aware of here is moderation. I once recommended peanut butter to my brother and he ate half a jar the first time he had some. I had to say, no, no - just 2 tablespoons a day - that is equivalent to one serving.

Nut butters contain lots of good nutrients like unsaturated fats which can help actually lower cholesterol levels. If you're allergic to peanuts, try almond or cashew butter. These not only taste great but have valuable nutrients in them.

More Brain Health Foods

To fight inflammation which is a key problem in the brain, a good source of omega 3 is essential. Nuts are one of the best sources. Specifically almonds, pecans, and walnuts. I have written about almonds and walnuts before, but nothing about pecans.

Pecans are high in antioxidants as well as containing omega 3 fatty acids. This makes them very beneficial in terms of decreasing free radical damage, but also to decrease inflammation in the brain and decrease plaque in the blood vessels in the brain, putting you at less risk for a stroke. Stroke like a heart attack is not from the high cholesterol, but rather from the high degree of inflammation in the brain which causes a chunk of plaque to break loose and become lodged in a blood vessel.

Snacking Yourself Thin

This particular book on snacking constantly to lose weight may not be the most practical of suggestions. This book tells you to eat every hour, a small portion of whatever you want. Eating multiple times a day is a good idea. The practicality of eating every hour is not so great. If you have a job it will be difficult for your to eat something every hour while you are working.

Having 2-3 snacks a day is a great idea. Some of the snacks I recommend are things like 4-6 almonds. This gives you the sense of eating something and it has many benefits. See my posts starting on January 31, 2009. Diabetics in particular should be snacking with healthy foods like a few almonds and a small apple. This will help to keep the blood sugar regulated.

Are There Cons to Almonds?

Yes, while almonds offer many benefits, there are some cons to be aware of in regard to these nuts. Almonds do contain oxalates. Excessive oxalates in certain individuals will result in crystallization. What it means in your body is that you may develop kidney stones or gall stones.

Individuals with a history of kidney stones or gall stones should eat almonds with caution. But for that matter, no one should be going overboard with almonds. A snack should consist of 5-7 almonds, so I'm not talking about eating them by the handfuls. Remember, a little goes a long way.

More to Almonds

While yesterday's note on almonds said a lot, there is still more to the almond story. One of the main components in almonds is fiber. We all know that we need fiber in our diets and most of us know that we get way to little fiber in our diets. I mentioned yesterday that almonds decrease the absorption of carbohydrates, but they also decrease the absorption of fat.

While the fiber assists as mentioned above, it also serves to keep the bowel functioning normally and may prevent colon cancer as a result. Also, remember that it contains antioxidants which can boost the immune system and help prevent cancer as well.

Almonds also help reduce c-reactive protein which is an indicator of inflammation in the body. This helps prevent artery damaging inflammation. And as you might expect homocysteine levels are also decreased.

Almonds - Another Brain Food?

Yes almonds are another brain food, but they are much more than that. First, let me just say that when you eat almonds, you want to be eating the raw almonds. Not dry roasted or salted, just plain raw almonds. The benefits of the this nut will astound you.

Almonds are a source of vitamin E, protein, magnesium, calcium, phosphorus, and iron. They also contain phytonutrients (sometimes referred to as phytochemicals). These phytonutrients are the antioxidants which are not vitamins, such as lycopene, anthocyanins, and flavanoids. All of these offer the body essential nutrients to fight off disease and to maintain wellness.

Let's look at some of the benefits. I think one of the most exciting things is the research that has shown the benefit to someone who wants to lose weight and also to diabetics (who often need to lose weight). You may wonder how this works. Two things have been identified. First, almonds slow the absorption of carbohydrates. This in turn results in a slower increase in blood sugar levels which helps keep insulin levels in check. Big benefit to diabetics.

The second thing identified in the research is that almonds give you a sense of fullness (satiety) which means you will actually consume less calories. They are great as a healthy snack and you can see the benefit if you are attempting to lose weight.