Category: Nuts

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Eat More Beans, Peas and Lentils

The scientific report has some positive recommendations. It recommends that Americans eat more beans, peas, and lentils and eat less red and processed meat. It recommends that Beans, Peas, and Lentils move from a subgroup of the Vegetables Food Group to a subgroup of the Protein Food Group. When listing foods in the Protein Food Group, Beans/Peas/Lentils should be listed first, followed by Nuts/Seeds/Soy products, then Seafood, and lastly Meats/Poultry/Eggs. – 2025 Dietary Guidelines Advisory Committee’s Scientific Report Recommends Eating More Beans, Peas, and Lentils and Eating Less Red and Processed Meat – http://www.vrg.org/blog/2025/01/31/2025-dietary-guidelines-advisory-committees-scientific-report-recommends-eating-more-beans-peas-and-lentils-and-eating-less-red-and-processed-meat/

If you want to geek out on the full report here’s the download link – https://www.dietaryguidelines.gov/2025-advisory-committee-report

U.S. rates of nutrition-related chronic health conditions are high, and data show significant differences in prevalence across socio-demographic groups. For example, the prevalence of obesity is lower among non-Hispanic Asian children compared to all other race and/or ethnicity groups examined, and the prevalence is lower in non-Hispanic White children compared to non-Hispanic Black and Hispanic and/or Latino children. Obesity is significantly lower among children with higher family income compared to those with lower family income. Among adults, the prevalence of obesity is lower among non-Hispanic Asian adults and higher in non-Hispanic Black adults. Prevalence of hypertension is higher in non-Hispanic Black adults than adults of all other race and/or ethnicity groups examined. Diabetes is lower in non-Hispanic White adults compared to all other race and/or ethnicity groups examined, while gestational diabetes is highest among non-Hispanic Asian adults and lowest among non-Hispanic Black adults. Income data show that among adults, the prevalence of obesity, of hypertension, and of diabetes are higher among families with lower incomes compared to higher incomes.

I’ve not read the entire report but judging from what I’ve read so far it is definitely Geek Paradise.

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This is Nuts!

Additional Adventist Health Study findings validated the relationship between eating nuts and whole wheat bread and experiencing a reduced risk for coronary heart disease (CHD). These findings were published in a research article by Dr. Fraser and his colleagues to the Archives of Internal Medicine in 1992. The findings attracted substantial media attention.

The research reported that eating nuts one to four times a week:

Lowered the risk of nonfatal heart attack by 74 percent.

Lowered the risk of fatal coronary heart disease by 73 percent.

Findings for Nuts — https://adventisthealthstudy.org/studies/AHS-1/findings-nuts

I hope peanut butter has the same protective properties. Well, not exactly.

Our findings suggest potential benefits of higher nut and peanut butter consumption in lowering risk of type 2 diabetes in women. To avoid increasing caloric intake, regular nut consumption can be recommended as a replacement for consumption of refined grain products or red or processed meats.

Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women — https://jamanetwork.com/journals/jama/article-abstract/195554

The Boss eats nuts every day in her yogurt and fruit breakfast. She eats the same breakfast every single day. I used to poke fun at her for this dietary pattern but I no longer will.

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Does Your Peanut Butter Have Salmonella? Updated 05.25.22

I was snacking on peanut butter when I read this:

Recalled Food -Jif brand peanut butter

Sold at stores nationwide. Many types and sizes were recalled, including creamy, crunchy, natural, and reduced fat.

Lot code numbers 1274425 through 2140425. Four of five (80%) sick people reported eating different types of Jif brand peanut butter before getting sick.

Salmonella Outbreak Linked to Peanut Butter — https://www.cdc.gov/salmonella/senftenberg-05-22/index.html

So I checked my jar and it looks like this:

My lot numbers were OK though. Plus half the jar has been eaten already and I feel fine.

For now.

Update 05.25.22

It appears Jif is everywhere.

Peanut Butter Product Recall Expanded Beyond Jif Due To 12-State Salmonella Outbreak — https://www.forbes.com/sites/brucelee/2022/05/25/peanut-butter-product-recall-expanded-beyond-jif-due-to-12-state-salmonella-outbreak/?sh=419271f0382b

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Eat More Walnuts – the WAHA Study

“Regularly eating walnuts will lower your LDL cholesterol and improve the quality of LDL particles, rendering them less prone to enter the arterial wall and build up atherosclerosis, and this will occur without unwanted weight gain in spite of the high-fat — healthy vegetable fat, though — content of walnuts,” Emilio Ros, MD, PhD, senior author of the Walnuts and Healthy Aging (WAHA) study, said in an interview.

WAHA is a parallel-group, randomized, controlled trial that followed 636 patients over 2 years at centers in Loma Linda, Calif., and Barcelona. They were randomly assigned to either a walnut-free or walnut-supplemented diet, and every 2 months they were underwent nuclear magnetic resonance spectroscopy and recorded their compliance, toleration, medication changes, and body weight.

Walnuts Lowered LDL Cholesterol in Healthy Seniors: WAHA Study – Medscape – Aug 30, 2021. https://www.medscape.com/viewarticle/957523?src=rss#vp_1

The study was funded by the California Walnut Commission.

But don’t let that stop you from eating walnuts.

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Nut Butter Ball Crescent Cookies

  • One cup butter
  • 1/4 to 1/2 cup sugar
  • 1/2 tsp salt
  • 1 tsp almond extract or 2 tsp vanilla extract
  • 2 cups flour
  • 1-2 cups pecans, chopped
  1. Preheat oven to 350 degrees F.
  2. Mix butter with sugar until very light and fluffy.
  3. Add salt, extract, flour, nuts and mix well.
  4. Chill until dough is easy to handle.
  5. Shape into crescents.
  6. Place on an ungreased cookie sheet.
  7. Bake until light brown, 12-15 minutes.
  8. While the cookies are warm, dust with confectioner’s sugar.

“I thought you said you didn’t like these cookies>”

“No, I never said I don’t like these cookies. They’re just my least favorite cookie you bake.”

Least favorite means I like the other cookies you bake better than this one. But the damage to our relationship was already done. My penance was being limited to one cookie. One. Cookie. Ouch!

Note the last two lines on the recipe card. Yes, these cookies are much better with chocolate. (and the picture of the cookie is for the reader who complained once about not enough food pictures).

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Walnuts may be good for the gut and help promote heart health

Walnuts may be good for the gut and help promote heart health

In a randomized, controlled trial, researchers found that eating walnuts daily as part of a healthy diet was associated with increases in certain bacteria that can help promote health. Additionally, those changes in gut bacteria were associated with improvements in some risk factors for heart disease.

Journal Reference: Alyssa M Tindall, Christopher J McLimans, Kristina S Petersen, Penny M Kris-Etherton, Regina Lamendella. Walnuts and Vegetable Oils Containing Oleic Acid Differentially Affect the Gut Microbiota and Associations with Cardiovascular Risk Factors: Follow-up of a Randomized, Controlled, Feeding Trial in Adults at Risk for Cardiovascular Disease. The Journal of Nutrition, 2019; DOI: 10.1093/jn/nxz289

RCT but only 42 participants.

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Powdered Peanut Butter – Prevention

Chunky, creamy, or powdered? A nutritionist chimes in about powdered peanut butter.

Source: Powdered Peanut Butter | Prevention

I saw a huge plastic container of this stuff in the store the other week.

I also saw peanut butter flavored beer in another store this week.

Think I’ll stick with regular old fashioned salted roasted peanuts and a nice craft beer that tastes like…beer.

This RD loves it!

 

 

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