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Going Nuts For Better Health and Weight Loss 
Being a health nut is a lifestyle people will want to embrace - literally. Study after study - for reducing heart disease risk, improving the body's reaction to stress and better glycemic control in type 2 diabetes - concludes with the benefits of nuts. Why nuts? "There's a package of nutrients that makes a difference," says Sheila G. West, PhD, associate professor of bio-behavioral health and nutritional sciences, Pennsylvania State University, University Park, Penn. Different nuts have different nutritional qualities. For example, walnuts are the only nuts with significant omega-3 fatty acids and the pistachio's distinctive green means the nut contains antioxidants. Nuts also provide much needed dietary fiber, according to West. In addition to providing nutrients, nuts can replace salty processed meats or red meat high in saturated fat and that may also be important, according to Lilian Cheung, registered dietitian and editorial director of The Nutrition Source (www.thenutritionsource.org__), Harvard School of Public Health (HSPH). But before you grab a fistful, you need to know how to fit nuts into your diet. Otherwise you could be adding excessive calories without the anticipated health halo. Nuts should substitute for less healthful ingredients, as nutrition research shows. A recent study from the HSPH called for replacing red meat with nuts, whole grains and low-fat dairy foods. The Harvard experts found that red meat eaters who switch to nuts for one serving a day reduce their risk of developing type 2 diabetes by 21 percent. (However, nuts aren't the only beneficial food you can switch to, according to nutrition experts who advise eating a variety of plant foods. The same HSPH study showed a similar risk reduction for adults who exchange whole grains for red meat.) Eating large amounts of nuts isn't necessary. A modest intake of walnuts and walnut oil may blunt your body's response to stress, as West and her Penn State colleagues show in their research. (If you body has an exaggerated biological response to stress you may be at greater risk for heart disease, according to the Penn State researcher.) Volunteers, with elevated LDL cholesterol, rotated three different diets for six weeks each: one typically American, the second with about 18 walnut halves and a tablespoon of walnut oil a day, and the third with the walnut ingredients and flaxseed oil, which also contains omega-3 fatty acids. All three diets were matched for calories and participants neither gained nor lost weight. After each rotation, volunteers faced stressors: giving a public speech with little preparation and dipping a foot in ice-cold water, followed by blood pressure readings. Eating walnuts and walnut oil lowered the volunteers' resting blood pressure and blood pressure responses. Although current studies emphasize walnuts and pistachios, and you might be inclined to stick with those nuts, experts suggest otherwise. "Nuts do have different nutrient profiles. So, it makes sense to choose a variety," Cheung says. The following recipe mixes walnuts and pistachios with leftover Thanksgiving turkey for a delicious, wholesome entrée salad. Nutty Spinach, Turkey and Orange Salad 7 cups fresh baby spinach 1 medium navel orange or large tangerine, peeled, cut into bite-size pieces 1 heaping cup cooked, diced turkey breast 2 scallions, trimmed and chopped 1/4 cup shelled roasted, salted pistachios 1/4cup coarsely chopped walnuts 1/4 cup orange juice 2 tablespoons white balsamic vinegar 1 tablespoon mild-tasting olive oil 1/2 teaspoon salt 1/2 teaspoon each: curry powder, smoked paprika and pepper Combine spinach, orange, turkey, scallions, pistachios and walnuts in large salad bowl. Combine juice, vinegar, oil, salt, curry powder, paprika and pepper in small bowl. Stir well. Pour over salad just before serving. Toss gently but well. Makes 4 servings. Each serving has: 232 calories; 13.5 grams total fat; 16 grams protein; 12 grams carbohydrates; 30 milligrams cholesterol; 385.5 milligrams sodium and 3.5 grams dietary fiber.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
