This nut-tastic article is by Lisa Yates Advanced Accredited Practising Dietitian and Program Manager Nuts for Life. March is the #nuts30days30ways challenge where Nuts for Life is encouraging everyone to eat a handful of nuts a day as a snack or in meals. Why? Because on average Australians eat just 6grams of nuts a day and the recommended amount is 30grams.

Why don’t we eat enough nuts? Could it be all the nut myths out there which makes nuts the forgotten cousins in the food family?

Here are our top 5 myths we think need dispelling:

Myth 1: Are activated nuts better than regular nuts?

No and here’s why. Proponents of soaking nuts overnight think this reduces phytates – a plant seed compound which binds to minerals, and some research in grains and legumes has shown, can prevent us from absorbing them. No research has been done to show what effect, if any, soaking has on nuts. Phytates have this reputation as an anti-nutrient but the reality is quite different. Phytates have antioxidant and anti-inflammatory effects[1,2], appear to have anti-cancerous properties[1], may affect carbohydrate metabolism and glucose control [1], improve bone mineral loss [1] and possibly even reduce kidney stones[1].

To demonise phytates based on their possible negative impact on mineral bioavailability alone means ignoring the evidence for their health benefits. Australians following balanced diets with a variety of foods will get enough minerals and do not need to ‘activate’ their nuts, grains and seeds to reduce phytates. Phytates may provide the very protection we need to avoid certain health conditions such as cancer[1].

Myth 2: Aren’t nuts fattening they’re high in fat?

Yes nuts are rich in healthy monounsaturated and polyunsaturated fats nut no they are not fattening. Research has shown that up to a 100g of nuts a day can be eaten and not cause weight gain[3]. If eaten in a kilojoule controlled diet regular nut consumption may even cause weight loss [3]. There are several ways nuts can help with weight management:

We don’t absorb all the fat in nuts. Nut eaters have more fat in their stools so we excrete fat and kilojoules from nuts[4]. Nuts are high in fats, protein and fibre which can all affect appetite. Nuts can cause a GI lowering effect when added to meals so blood glucose levels are better control [5] and sustained energy released. So if you’re watching your waist nuts are definitely back on the menu. Say goodbye low fat diets.

Myth 3: Are raw nuts better than roasted nuts?

No they are both just as good. The only nutrients that are reduced in dry or oil roasted nuts are those that are not heat stable such as B group vitamins. Oil roasted nuts are often sold salted so the sodium content will be higher but the sodium is only on the outside of the nut. Raw nuts are naturally low in sodium less than 10mg per 100g.

The fat contents are not significantly different between raw and oil roasted nuts because nuts are so dense they are unable to absorb any more than 2-5% of fat unlike a potato chip which is porous.

Large population studies that link eating nuts with reduced risk of heart disease didn’t distinguish between raw and roasted nuts and the participants were likely to be eating a mixture of both. The studies found eating a 30g serve of nuts (natural or roasted) at least five times a week can reduce heart disease risk by 30-50%.[3]

Myth 4: Is one nut better than the rest?

No each type of nut contains a range of different nutrients in different amounts. It’s like asking are apples healthier than paw paw or broccoli better than carrots. Not better just different. Research shows nut eaters have a better diet quality score than non nut eaters [6,7]. Just as we need a variety of fruits and vegetables in our day, we need to eat a variety of nuts as well. So remember 2 serves of fruit, 5 of veg and a handful of mixed nuts every day. Use nuts as a snack or as ingredients in meals to add interesting textures and tastes and get better nutrition.

Myth 5: Aren’t nuts expensive?

Not really. What is the cost of good health and fresh safe food? Did you know it can take 5-12years for nut trees to grow enough to bear a commercial crop of nuts? This means that nut growers have to invest in their trees for many years before they can make a profit. And what if the climate and weather don’t work in your favour? Droughts, floods, frosts, fungal growths can all impact on the quality of the crop that is grown, the price growers receive and will impact the following year’s harvest season too. Cheaper produce or produce “on sale” does not reflect the true costs of producing food nor the returns to nut growers. Nut growers need to earn a living too.

If we buy nuts in the supermarket fresh produce section they are generally priced as a so many dollars per kilo so they seem more expensive eg $15-40 a kilo. Whereas groceries in the other aisles are priced per pack eg a pack of biscuits may be $4 a pack.

What if all products were sold as a price per kilo?*

• Nuts in fresh produce are around $15-40/kg (depending on season and nut variety)
• Chocolate coated biscuits about $16-42/kg
• Muesli Bars about $10-30/kg (depending if private label, no nuts or no nuts)
• Potato crisps about $19-44/kg
• Savoury biscuits $8-30/kg

So nuts are similarly priced to other snacks foods but they provide bigger bang for buck when it comes to NUTrition. Just remember that value for money is not always value for health.

(*Prices as of 17^th March 2016 from two online supermarket stores)

In a nutshell…

A variety of nuts have many health benefits whether soaked or not, roasted or not. A handful of nuts a day can help control high-cholesterol[8] and blood glucose [5], and reduce the risk of heart disease and diabetes [9], as well as help to manage weight [4,10,11]. They are a better investment in your health than other snack foods and ingredients.

Why not try #nuts30days30ways and see how much better you feel. For more information on nuts and recipes visit www.nutsforlife.com.au or follow Nuts for Life at

T @nutsforlife

I @nuts_for_life

FB @nuts4life

What about peanuts?

Peanuts are not true nuts but are in fact legumes in the same food family as chickpeas and lentils. They do have a similar nutrient profile as tree nuts because they are all forms of seeds. Research shows whole peanuts have similar health benefits as tree nuts.[12], its is established fact that nuts helps in healthy living, and especially good for those who do a lot of brain storming work  like lawyers, web developer, engineers etc.

References

[1] Schlemmer U et al Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol. Nutr. Food Res. 2009, 53, S330 –S375

[2] Graf E and Eton JW (1990). Antioxidant functions of phytic acid. Free Radical Biol Med, 8(1):61-69.

[3] Nuts for Life Nuts and Heart Health Report – a summary of the evidence of a systematic literature review 2015. Nuts for Life http://nutsforlife.com.au/resources/literature-reviews-summaries

[4] Nuts for Life The 2012 Nut Report – the role of nuts in weight management. http://nutsforlife.com.au/resources/literature-reviews-summaries

[5] Viguiliouk E et al Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PLoS One. 2014 Jul 30;9(7):e103376.

[6] O’Neil CE, Nicklas TA, Fulgoni VL 3rd. Tree nut consumption is associated with better nutrient adequacy and diet quality in adults: National Health and Nutrition Examination Survey 2005-2010. Nutrients. 2015 Jan 15;7(1):595-607.

[7] Brown RC et al. Nut consumption is associated with better nutrient intakes: results from the 2008/09 New Zealand Adult Nutrition Survey. Br J Nutr. 2016 Jan;115(1):105-12.

[8] Del Gobbo LC et al. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr. 2015 Dec;102(6):1347-56.

[9] Afshin A et al Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2014 Jul;100(1):278-88.

[10] Flores-Mateo G et al Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr. 2013 Jun;97(6):1346-55.

[11] Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr. 2010;19(1):137-41.

[12] Arya SS et al Peanuts as functional food: a review. J Food Sci Technol. 2016 Jan;53(1):31-41.

What is bone broth good for? Bone broth is an emerging trend amongst fitness and wellness fanatics with health claims to accompany it. Various websites say that bone broth is good for everything from; arthritis, sore joints, chrons disease, food intolerances and leaky gut. It is touted as being ‘highly nutritious’, but the science is yet to show for this.

What is bone broth?

Meat stock made from animal bones and vegetable off cuts have been used in many traditional cuisines to flavors dishes since man could cook. Gravy’s, soups and stews, are all common dishes that most cultures include in cultural cuisine. Historically broth was made to preserve food resources, food was never this abundant or cheap. It was important that nothing went to waste. Bone, hooves, knuckles, carcasses, tough meat and vegetable off cuts went into a pot and boiled till a broth emerged. Most people call this stock, not broth, however it seems in fad dieting circles broth contains much more than a traditional stock.

A well-known popular broth recipe made famous by the Bubba Yum Yum scandal, if you don’t know what I am talking about listen to this podcast on it. That broth recipe in particular is more of a soup made up on liver, animal meat parts and veggies pureed. In other words, it’s not the traditional definition of a broth.

What nutrients does bone broth contain?

As recipes for broth or soup vary greatly, it is difficult to be specific. Plain traditional bone broth would contain mainly minerals. Animal bones, just like human bones contain calcium, magnesium, phosphorous, silicon, sulphur and trace minerals. All of which can be easily ingested in a liquid like broth, and added to delicious dishes for flavoring or as a soup on it’s own.

Whereas in our Bubba Yum Yum example making a ‘soup’ broth containing liver and salt would have exceptionally high levels of vitamin A for any child to consume on a daily basis and long term. High vitamin A levels can be toxic, if chronically over consumed in small children.

Although there is no harm in drinking broth as a supplement for adults, the benefits don’t stack up to the magical health claims.

Exploring the role of collagen in bone broth

Bone broth not only contains minerals, but also contains amino acids, derived from broken down collagen. Collagen is a structural protein in connective tissues, which, gives bones it’s flexibility. It also makes up skin, cartilage, ligaments and blood vessels. It is heat sensitive at 60degrees, this is the temperature in which collagen breaks down, which is well below boiling temperature of 100degrees.

When boiling bones collagen is destroyed and turns to gelatin. You probably know gelatin jelly crystals or a powder used in cooking to form a gel. Gelatin is high in two amino acids glycine and proline, both non-essential amino acids.

The body makes glycine and proline as required from other food you eat. There is no need to have specific sources coming from the diet, particularly if you eat protein on a daily basis. This is specially the case for people following high protein diets like; paleo and low carb high fat. The body will recycle extra amino acids in the system that isn’t needed. Excess amino acids will be used for other functions or just excreted out in your urine.

These two amino acids have been highlighted in broth consumers to have properties relating to showing improvements in stiff and painful joints affected by arthritis and training. In addition to this improving gut lining aiding in treatment of food intolerances and chrons disease all of which are unsubstantiated.

Food intolerances are not caused by a leaky gut, nor are they caused by poor gut lining. They are caused by the inability of the body to break down certain fermentable sugars, fibres and sugared alcohols. These sugars are called fermentable oligo-, di-, mono- scacharides and polyols. In those with food intolerances these sugars ferment creating gas. The gas presses on the walls of the gut causing abdominal pain and bloating. This is treated by following a low FODMAP diet.

My suggestion if you experience bloating, pain, constipation or loose stools, see a dietitian who can help you with a strategic plan on testing an elimination diet of possible dietary irritants. It’s actually a very complicated therapeutic diet to do that has very positive outcomes. However in the wrong hands and not done properly, you will find yourself solution less and very frustrated with the process.

If you want to know the difference between a food intolerance and coeliac disease read my blog here.

The bone broth glucosamine myth

Broth is known to having high levels of glycosaminoglycan and chondroitin, which is also considered good for those people who are mostly do brain storming work like web developer, mathematicians, teachers, doctors etc . You may remember these compounds as being part of a supplement known as glucosamine. This supplement has divided opinion on its effectiveness on joint care. So far the research has shown little to no benefit, either way it’s not going to cure arthritis or protect against chronically heavy training loads.

Osteoarthritis is a condition caused by over use. Cartilage that encapsulate bone ends, become worn out. A person will feel pain due to bone on bone friction. The only treatment for this is surgical intervention and pain management. Cartilage cannot be regrown once the damage is done.

A more recent study paper produced last year investigated bone broth diets and found they contained higher levels of lead. Although lead poisoning is highly unlikely, it does also stress the point to consider were the animal carcass is sourced, as there is potential undesirable contaminants. This is particularly important for city folk who may obtain animal bones from industrialised farms close city edges, which are common locations for chicken farms.

Bone broth calcium and your bones

Bone broth has a potential to be another source of calcium, this is only one of the only supported positive claims. Calcium is used for muscle contraction, and good bone health. It may also aid in the reduction of risk of developing osteoporosis later on in older adult life. Nutrient analysis done on bone broth showed that calcium levels are highly variable in broth depending on the type of animal used.

I wouldn’t rely on bone broth alone for meeting calcium requirements. Make sure you still include 2-3 serves of dairy most days to get enough calcium into your diet.

If you enjoy drinking mineral soup, then drink up and enjoy! However don’t expect to cure painful or arthritic joints, food intolerances or whatever urban legends have been sold to you. Bone broth isn’t a magical food item that cures all. You can get more benefits from simply eating more veggies and having some protein with your meals.

Taking a more preventative stance with your joints at an early age to avoid osteoarthritis is ideal. Consider cross training to eventually distribute loading through out multiple joints over time. For example swapping a run session for swimming or cycling.

If you’re into weight training, add in flexibility training to your workouts and avoid jarring joints under large loads. If you are in it for the long haul consider periodized training.

Take planned rests from training to avoid over training and stress fractures. Keep your calcium intake high in your diet to protect your bones. All of this will have far more positive benefits to your joints and bones. It’s about training smarter, not harder.