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People have long known that nuts are part of a healthy diet. However, scientists in the Netherlands recently found that you do not need to eat many to get all the health benefits. The researchers found that eating a handful of nuts or peanuts every day is linked to a lower risk of death from several major diseases. Piet van den Brandt, a professor of epidemiology at Maastricht University, led the research. He says that eating nuts protects the health of both men and women. “Nut intake seemed to be protective for both men and women, and that was on total mortality – any cause of death.”
* healthy diet = 균형식, 건강식/ health benefit = 건강상의 이익[이점]/ a handful of ~ = 소수의/ epidemiology = 역학(疫學), 전염병학/ intake = 섭취(량)/ mortality = 사망자 수[사망률]; 사망
Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested. “What we found is that the beneficial effect(s) of nuts and peanuts is already apparent at a lot lower levels of intake than has been suggested before.” About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful. Nuts are high in fat and calories. So, eating a handful before dinner can help you to eat less. But eating too many can ruin your appetite altogether. However, the researchers found that many peanut butters did not give the same health benefits as plain peanuts. That is because most peanut butters contain added oils and sugars. Also, when choosing which nuts to eat, avoid those stored or roasted in oil. Dry-roasted is better but still the high temperatures can kill the healthy nutrients. Nuts are most healthy if you eat them raw.
* beneficial effect = 유익한 효과/ ruin = 망치다/ appetite = 식욕/ roast = 볶다, 굽다/ nutrient = 영양소, 영양분/ raw = 날것의, 익히지 않은
