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Which Nuts Are Good for Me?

7301-eat2Some of the best fats come from nuts. They are a convenient source of protein, fiber and positive fat—and they stick with you, helping control your blood sugar and appetite.

The Food and Drug Administration released a qualified health claim in 2003 that eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That’s because most of the fats in nuts are monounsaturated and polyunsaturated, which have been shown to lower LDL, so-called bad cholesterol.

Some nuts are better than others, however. Here are a few recommendations: Walnuts are very rich in the plant-based omega-3 fatty acid. Peanuts have a low glycemic index, which means they’re digested slowly and help maintain a balanced blood-sugar level. Almond are rich in vitamin E, a powerful antioxidant. One serving provides 35 percent of the daily recommendation for E.

—Ninette Terhart

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