원료 ≫ 너트


너트의 좋은점

너트
- 너트의 좋은점
- 너트의 주의점

The Good
•Vitamins and Minerals. Excellent source of vitamins and minerals, such as vitamin E, B vitamins, selenium, calcium, magnesium, copper, phosphorous, and iron.
•Proteins. Best plant source of protein.
•Nutritious. Rich in fiber, unsaturated fatty acids and phytochemicals. Walnuts are rich source of omega-3 fatty acid.
•Cholesterol. Nuts contain low levels of saturated fats and high levels of unsaturated fats. Studies [4], [33-34] have clearly shown that consumption of nuts lowers total and LDL blood cholesterol levels.
•Gallstones. Nuts are rich in several compounds that may protect against gallstone disease. Results of several studies [35-36] suggest that frequent nut consumption may reduce the risk of gallstones.
•Cardio-protective benefits. Researchers found that people who eat nuts regularly have lower risks of heart disease [36-37]. The famous Nurses Health Study [32], which included over 86,000 participants, is an example of the heart-protective benefits of nuts. The participants in this study who ate nuts at least five times a week were found to have a 35% lower risk of heart disease compared with those who rarely ate nuts or avoided them.
　
•Type 2 diabetes. Nuts appear to have a neutral effect on glucose and insulin and can be a part of a healthy diet for persons with diabetes or those at risk of diabetes [38]. Harvard researchers [39] found that women who regularly consume peanut butter and nuts have a reduced risk of type 2 diabetes compared to those who don't. Recent Canadian studies[40-41] demonstrated that almonds may decrease post-meal concentration of glucose in the blood (postprandial glycemia).
•Eyesight. Nuts intake may reduce the risk of age-related macular degeneration [42].

The Bad
•Fats. Although nuts alone are low in saturated fats, many processed or flavored nuts are high in fat, sugar and sodium, and have added chemicals and preservatives.
•Calories. All nuts are high in calories. 15 cashews, for instance, deliver ~180 kcal!
•Allergies. Some people are allergic to one or more types of nuts. Nut allergies tend to be life-long, and are the leading cause of fatal food allergic reactions [31].
•Oxalates and kidney stones. Nuts contain measurable amounts of oxalates. When oxalates become too concentrated in body fluids, they can crystallize and cause formation of kidney stones [30].
•Aflatoxin. Nuts may be affected by aflatoxin producing molds. Aflatoxin is a natural very toxic and carcinogenic substance produced by a type of fungus called Aspergillus. In the United States, aflatoxins have been identified in corn and corn products, peanuts and peanut products, cottonseed, milk, and tree nuts such as Brazil nuts, pecans, pistachio nuts, and walnuts. Other grains and nuts are susceptible but less prone to contamination [28]. The U.S. government tests crops for aflatoxin and doesn't permit them to be used for human or animal food if they contain levels over 20 parts per billion [27].