Today is Tuesday, February 18th
The topic or question of the day:
What is WHAPP?
The other day I heard a conversation that went like this: “Don’t eat peanuts, they are bad. Eat almonds instead.” I say…”Not so fast to condemn the peanut buster!” What most people do not know is that peanuts and pistchios are the only two nuts that contain resveratrol, the stilbene found in red wine and in the skin of red grapes. You gotta know your nuts!
At a seminar a few years ago, a physician encouraged us to tell our patients to put more WHAPP in their diets. What is WHAPP? It is an acronym for walnuts, hazelnuts, almonds, pecans and peanuts. He never told us exactly why, but his mantra was “Eat more WHAPP.” So I began to research nuts and found each one to contain a different phytochemical just like all colorful fruits and vegetables are different and contain various chemicals for health. Each phytochemical provides a variety of bioactivity to help our bodies function well.
Walnuts: Contain phenols with the most antioxidant activity of all the nuts along with pecans. Walnuts are also a great source of omega 3 oil, vitamin E, and manganese.
Hazelnuts: Contain the highest amounts of proanthocyanins. Proanthocyanins have been shown to possess the ability to slow the development of a disease process such as cancer, and to reduce urinary infections.
Almonds: Contain phytosterols. Phytosterols inhibit the absorption of dietary cholesterol, lower serum cholesterol and assists with inflammatory pathways. Short term doses of ~2 g per day were found to reduce LDL-cholesterol. However, high doses and a longer period of intake necessitate further study. Other nuts high in phytosterols are: macadamia, pine nuts, and pistachios.
Pecans: Contain the highest flavenoid concentration, thus very high antioxidant activity. They have a high ORAC (oxygen radical absorbance activity) number as well.
Peanuts: Contain resveratrol (a stilbene) also found in pistachios, red wine, and the skin of red grapes and research revealed resveratrol may be protective for heart disease and in studies also extended the life span of mice.
Tip of the day:
While nuts contain some great qualities, be careful with the amount you consume because they are also high in fat and calories, leading to unwanted weight gain. A good idea is to package your nuts into little baggies that can be found in the craft section at Wal-mart or other craft stores in the bead section. Each little 3×2 baggie when filled is around 100 calories.
Take Action Today:
Buy the little bead baggies and fill them with a variety of nuts. They are only $1.00 for 150 little baggies!