Re: Glycemic Index and Diabetes

G'day G'day Jackie et al,

When I couldn't lay my hands on my favourite mineral and vitamin
resource book I figured I could find what I was looking for amongst my
old posts. Well in this instance I didn't. I found something
better. An old post by Frank Jefferson in a thread in which I
participated on the virtues of walnuts and other nuts.

Observant readers will notice why macadamias get the nod for being the
best source of monounsaturated fat, THE fat that can be safely used to
replace some carbohydrate. Think of it as carbohydrate with a GI of
zero.


Notice how hazelnuts are listed as the best of the nuts, above pecans
which topped the list I presented this morning. One of my early post
T2 diagnosis decisions (the sort that took months of pondering to
make) was to have hazelnuts, almonds and walnuts as my staples.

I eat one fist full of raw hazelnuts with skin on per day. Perhaps I
should explain what I mean by a fist full. I reach into the jar and
take out as many hazelnuts as I can conceal in a closed fist without
any hazelnuts showing. They take a lot of chewing. I never have the
slightest inclination to have a second fist full. There is a
physiological rule that we are inclined to stop eating when we have
chewed a certain number of times. The number is personal and
apparently more fixed that we care to realise. It is one very
important reason, not often discussed, why more processed foods have
bad effects on the waist line. We can eat them without much chewing
so eat more.

Here is Frank's post.

Hi Mark:

Here is another of what is becoming a series of walnut studies. In this
one blood lipid profiles improved significantly, wonder if there is a
similar effect with other nuts:


The article attributed the effects to a high level of polyunsaturated
fat of the omega 3 variety. Monounsaturated fat has it's benefit and
is less likely to oxidize. I don't see much of an argument for cashew
nuts other than that they taste good.

Much more detail than US Dept of Agriculture below Nuts, walnuts,
English or Persian, dried
http://nutrition.about.com/library/foodfind/blnutwalnut.htm
1 cup 120,000 grams
Fatty acids, polyunsaturated..g..46.950
18:2..........................g..38.114
18:3..........................g...8.173


The measurement for nuts was given in ounce equivalents for
carbohydrates (Carb);monounsaturated (Mono) polyunsaturated (PUFA),
and
saturated fatty acids; protein (Prot); and dietary fiber (DF). One
ounce
is about a good handful. None of the nuts contained cholesterol.
-------------------------------------------------------------------------

Type.of.Nut........................Carb...Mono...PUFA...Sat...Prot...DF


One.Ounce/Serving..................grams..grams..grams..grams.grams..gr.
-------------------------------------------------------------------------
almonds............................5.60...9.116..3.463..1.100..6.03..3
brazilnuts,.dried,.unblanched......3.63...6.525..6.841..4.580..4.07..2
cashew nuts,.dry.roasted,.w/salt...9.27...7.744..2.222..2.596..4.34..1
hazelnuts.or.filberts..............4.73..12.942..2.245..1.266..4.24..3
macadamia.nuts,.dry.roasted,.w/s...3.64..16.804..0.425..3.387..2.21..2
mixed,.dry roast.,.w/peanuts,.w/s..7.19...8.900..3.053..1.956..4.90..3
mixed,.oil.roast.,.w/peanuts,.w/s..6.07...8.986..3.770..2.474..4.75..3
pecans.............................3.93..11.567..6.128..1.752..2.60..3
pine.nuts,.pignolia,.dried.........4.03...5.408..6.051..2.210..6.80..0
pistachios, dry roasted, w/s.......7.59...6.865..3.940..1.575..6.05..3
walnuts,.english...................3.89...2.533.13.374..1.737..4.32..2
------------------------------------
chestnuts, european, roast..1cup..75.73...1.085..1.243..0.592..4.53..7
-------------------------------------------------------------------------
(Same categories as...Ca..Fe....Mg..P....K....Zn....Cu.....Mn......Se
above)................mg..mg....mg..mg...mg...mg....mg.....mg.....mcg
-------------------------------------------------------------------------
almonds...............70..1.22..78..134..206..0.95..0.315..0.719...1.2
brazilnuts............50..0.96..64..170..170..1.30..0.502..0.219.839.2??
cashew nuts...........13..1.70..74..139..160..1.59..0.629..0.473...3.3
hazelnuts or filberts.32..1.33..46...82..193..0.69..0.489..1.751...1.1
macadamia nuts........20..0.75..33...56..103..0.37..0.162..0.861...1.0
mixed nuts, dry roast.20..1.05..64..123..169..1.08..0.363..0.549...2.1
mixed nuts, oil roast
31..0.91..67..132..165..1.44..0.471..0.536.119.4??
pecans................20..0.72..34...79..116..1.28..0.340..1.276...1.7
pine nuts, pignolia....7..2.61..66..144..170..1.20..0.291..1.218...4.7
pistachio nuts........31..1.19..34..137..295..0.65..0.376..0.361...2.3
walnuts...............28..0.82..45...98..125..0.88..0.450..0.968...1.3
-------------------------------------------------------------------------
chestnuts..1.cup......41..1.30..47..153..847..0.82..0.725..1.687...1.7
-------------------------------------------------------------------------
Abbreviations: Calcium (Ca), iron (Fe), magnesium (Mg), phosphorus
(P),
potassium (K), zinc (Zn), copper (Cu), manganese (Mn), Selinium (Se)
(Note: Most of the sodium in nuts is from being salted.) Source:
http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html


Pechins Shopping Village, 449 Pechin Rd, Dunbar, PA 15431 - South of
Pittsburg has good prices.


Frank

Hope this post helps draw attention to the virtue of including some
nuts in a well balanced diet.

Best wishes,
--
Quentin Grady ^ ^ /
New Zealand, >#,#< [
/ \ /\
"... and the blind dog was leading."

http://homepages.paradise.net.nz/quentin
.

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