More research is being conducted on the effects of fiber on reducing blood cholesterol and blood glucose in persons with diabetes. Current US Dietary Guidelines recommend consuming 20-35 grams of fiber per day. Phytochemicals Phytochemicals are biologically active compounds found in plant foods such as fruits, vegetables, legumes, grains, and tea. As a plant food, nuts also contain important phytochemicals, such as carotenoids, flavonoids, indoles, and phenolic acid. Researchers theorize that phytochemicals may help reduce the risk of cancer, heart disease, and other chronic diseases.
More research is needed to fully determine the importance of phytochemicals to good health.
Nuts fall into the Meat, Eggs, Poultry, Fish Dry Beans, and Nuts Group. Fitting Nuts into Your Lifestyle Once found primarily in baked goods, cereals, and candy, nuts are now commonplace in main courses and side dishes, especially as people eat more meatless meals. An excellent protein source, nuts add taste and texture that can enhance dishes from salads and pastas to steamed vegetables and stir-fries. Nuts can be enjoyed whole, chopped, or ground, and are suitable for any food, dish, or preparation. Almonds are also available sliced, slivered, and diced.