February 7th, 2012
Last week we focused on the confusion over which nuts are good for you in small doses … and which shouldn’t be part of your Polycystic Ovarian Syndrome diet.
Some are so high in fat and calories that they should be avoided, while others are packed with vitamins, minerals and antioxidants. Although full of fat, the “good” nuts have the mono unsaturated and polyunsaturated kind, which have been shown to lower LDL “bad” cholesterol,” as well as having an anti-inflammatory effect on your cardiovascular system.
Walnuts, almonds and pistachios passed the health test last week. So what other nuts can be good for you?
PECANS
A study ranked pecans as one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL “bad” cholesterol from building up in arteries. Compared with other nuts, pecans have one of the highest levels of phytosterols – a group of plant chemicals that may help protect against cardiovascular disease.
Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish. One ounce = 19 halves, 196 calories, 3 g protein, 20 g fat.
HAZELNUTS
Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts also contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
Add roasted hazelnuts to asparagus with lemon vinaigrette. One ounce = 21 nuts, 178 calories, 4 g protein, 17 g fat.
BRAZIL NUTS
Good news and bad news here. On the negative side, they have 4g of saturated fat per one ounce serving. One ounce equals 6 nuts, 186 calories, 4g protein and 19g of total fat.
On the other hand, brazils have the highest amount of selenium of any food. This mineral can help eliminate renegade molecules called free radicals that can lead to cancer. Eat regularly but very sparingly.
February 1st, 2012
Do you ever feel confused by contradictory information in the media about whether or not nuts are good for you and your PCOS Health?
Some are so high in fat and calories that they’re to be avoided at all costs. But other kinds are packed with vitamins, minerals and antioxidants and should – in 1.5 oz handfuls – be part of a healthy Polycystic Ovarian Syndrome diet.
But aren’t they still full of fat? Well, yes, but often it’s the monounsaturated and polyunsaturated kind, which, in small doses, is good for heart health. These fats have been shown to lower LDL “bad” cholesterol as well as having an anti-inflammatory effect.
Not just any nut will do, however. Brazils, macadamias and cashews, for example, have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease.
So which are healthiest nuts? In the first half of a two-part guide, we focus here on the case for nuts. More next week.
WALNUTS
Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn’t as effective as the kind found in fish but a recent study indicates that ALA decreases inflammation, which can damage arteries, and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL “good” cholesterol while lowering the LDL variety.
Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves, 185 calories, 4 g protein, 19 g fat.
ALMONDS
Fiber in almonds actually blocks some of the nut fat from being digested and absorbed. One serving of almonds provides 35% of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against the onset of the cognitive decline known as Alzheimer’s Disease.
Add almonds to your breakfast cereal or yogurt. Mix into chicken salad or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts, 163 calories, 6 g protein, 14 g fat.
PISTACHIOS
These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that’s been shown to protect eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered LDL cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios, 158 calories, 6 g protein, 13 g fat.
A balanced, nutritious diet can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance, which decreases insulin sensitivity. By reversing Insulin Resistance, it is possible to facilitate PCOS weight loss.
January 26th, 2012
A cup of enriched cocoa may help improve the working of blood vessels in people with Pre- and Type 2 Diabetes, new research suggests.
Doctors prescribed three mugs of specially formulated cocoa a day for a month to a group of Diabetics and found “severely impaired” arteries regained normal function. The German study, featured in the Journal of the American College of Cardiology, suggests chemicals called “flavanols” may be responsible.
People with Pre- and Type 2 Diabetes are at greater risk of cardiovascular problems such as heart disease and strokes, partly due to the effects of high blood sugar on the linings of blood vessels, which stops them being able to expand as much when needed by the body. This can result in higher blood pressure, which can then cause cardiovascular disease.
Cocoa naturally contains flavanols – antioxidant chemicals which also exist in some fruit and vegetables, green tea and red wine.The type of cocoa used in the study cannot presently be found in the shops and is a version enriched with far higher concentrations of the chemicals. Other studies are looking at whether flavanol-enriched chocolate could benefit patients.
Ten Diabetic patients were asked to drink the cocoa three times daily for 30 days, and a special test was used to measure the function of their blood vessels.
The ability of the vessels to expand in response to a demand for extra blood from the body appeared to increase almost immediately.
On average, a healthy person’s arteries could expand by just over 5%, while the average of the 10 Diabetic patients was just 3.3% prior to drinking their first mug of cocoa. Two hours after drinking the cocoa, however, their response averaged 4.8%. Over the 30 days, this improved, to 4.1% even before cocoa, and 5.7% two hours after a mugful.
Excess weight and obesity often uderlie Diabetes. Regular exercise combined with a balanced nutritious diet can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance. By reversing this latter condition, you can facilitate PCOS weight loss.
January 24th, 2012
A study claims to have cracked the mystery of why eating garlic can help keep the heart healthy and improve your Polycystic Ovarian Syndrome health.
The key ingredient is allicin, which is broken down into the foul-smelling sulfur compounds which, unfortunately, taint breath. These compounds react with red blood cells and produce hydrogen sulphide which relaxes the blood vessels and keeps blood flowing easily.
Hydrogen sulphide generates a smell of rotten eggs and is used to make stink bombs. But in low concentrations it plays a vital role in helping cells to communicate with each other.
And within the blood vessels it stimulates the cells that form the lining to relax, causing the vessels to dilate. This, in turn, reduces blood pressure, allowing the blood to carry more oxygen to essential organs and reducing pressure on the heart.
A research team from Birmingham’s University of Alabama bathed rat blood vessels in a bath containing juice from crushed garlic. They soon saw striking results, with tension within the vessels reduced by 72%.
The researchers also found that red blood cells exposed to minute amounts of juice extracted from supermarket garlic immediately began emitting hydrogen sulphide.
Lead researcher Dr David Kraus said: “Our results suggest garlic in the diet is a very good thing. Certainly in areas where garlic consumption is high, such as the Mediterranean and the Far East, there is a low incidence of cardiovascular disease.”
A balanced, nutritious PCOS diet, which includes a modicum of garlic, combined with a regular exercise regime can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance. By reversing this latter condition, you can facilitate weight loss.
