The Nurses Health Study found that women who ate at least five ounces of nuts a week were only 65 percent as likely to have heart disease as those who rarely ate nuts. Some believe that whole nuts have an advantage over nut oils and olive oil because they release the fat into the blood more slowly and flush it from the system more rapidly. Other experts believe that what is important is the overall ratio of mono- to saturated fats. In addition to reducing heart attack risk, monounsaturated fats may, according to recent studies, protect against breast cancer and slow age-related losses of memory and mental functioning. Patients who have high triglycerides and are not overweight will probably benefit most.
Fats pack nine calories per gram compared to four for carbohydrates.
An ongoing study of overweight individuals, who have failed repeatedly at weight loss schemes, is particularly interesting. Participants eating a diet high in nuts, olive oil and nut oils lost as much weight as those on low-fat diets. The diet also appears to help people continue to lose weight after six months. You've got to substitute monounsaturated fats for saturated fat and reduce total calories to lose weight eating this diet. However, for most of us, a diet of nuts and olive oil is far more appealing than a Spartan low-fat regimen.