Comprehensive Cancer Centers takes a look the benefits of the nuts as quick snacks that can replace unhealthier options, and considerations if adding them to your diet.
If you’re in treatment for cancer at Comprehensive Cancer Centers and are looking for foods that give you energy and critical nutrients, or if you’re looking for ways to improve your health in general, a great place to start comes from snack time. Snacks are a sneaky part of our diets that, according to an Ohio State University study brings the same caloric intake, each day, equal to a full meal. The study shows there’s a lot of room for improvement in this type of eating, as high-carb convenience foods and sweets constitute about 40 percent of snacking calories.
Just a little bit of change each day to your diet can make a substantial impact on your energy levels (crucial for those in treatment), and long-term health for them and everyone else. The key is finding what to remove and what foods can be a replacement for the foods you cut out of your diet.
For those looking to replace empty calorie snacks with more wholesome (but still tasty options), studies report peanuts, walnuts, almonds, and pistachios are especially high in cancer-fighting components that may suppress cancer cell growth. Nuts have been researched for their potential health benefits, including their role in reducing risks of certain cancers. While no single food can guarantee cancer prevention, incorporating nuts into a balanced and healthy diet may offer some protective effects.
Comprehensive Cancer examined the benefits of nuts as quick snacks that can replace unhealthier options. Here are ways in which nuts may contribute to reducing the risk of cancer, while serving as a smarter snack for general dietary health than processed options:
- Antioxidant Properties: Nuts are rich in antioxidants, neutralizing free radicals in the body. Free radicals can cause damage to cells and contribute to the development of cancer. Antioxidants in nuts like vitamin E and selenium, may help counteract damage.
- Anti-Inflammatory Effects: Chronic inflammation is associated with an increased risk of cancer. Nuts contain compounds with anti-inflammatory properties, including omega-3 fatty acids and polyphenols, which may help reduce inflammation in the body.
- Great Fiber Content: High-fiber diets have been linked to a reduced risk of certain cancers, particularly colorectal cancer and nuts are a good source of dietary fiber. Fiber may help promote regular bowel movements and contribute to a healthier digestive system.
- Phytochemicals: Nuts contain various bioactive compounds, including phytochemicals, which are plant-derived substances with potential health benefits. Some of these compounds may have anti-cancer properties.
- Minerals and Vitamins: Nuts are a good source of minerals and vitamins, such as magnesium, potassium, and B vitamins. These nutrients play various roles in maintaining overall health, and deficiencies in certain vitamins and minerals have been linked to an increased risk of cancer.
- Regulation of Insulin and Blood Sugar: Nuts may help regulate insulin and blood sugar levels, which is important in reducing the risk of certain cancers, particularly those associated with insulin resistance and diabetes.
Considerations When Adding Nuts to Snacking/Diets
Nuts are a nutritious and convenient snack option, providing a good source of healthy fats, protein, fiber, vitamins, and minerals. However, there are a few things to keep in mind when incorporating nuts into your snack routine:
- Portion Control: While nuts are nutritious, they are calorie-dense. Be mindful of portion sizes to avoid consuming too many calories. A small handful (about 1 ounce or 28 grams) is generally considered a serving.
- Added Ingredients: Some commercially available nuts may have added ingredients like salt, sugar, or unhealthy oils. Opt for unsalted or lightly salted varieties, and check labels to avoid unnecessary additives.
- Allergies: Be aware of any nut allergies you or others may have. If allergies are a concern, choose snacks that are nut-free or clearly labeled as safe.
- Roasting: Roasting nuts can enhance their flavor, but be cautious with pre-packaged roasted nuts, as they might be roasted in unhealthy oils. Consider roasting your own nuts using healthier cooking oils like olive oil.
- Mindful Eating: Practice mindful eating when enjoying nuts as a snack. Take your time to chew and savor the flavors, and be aware of your body’s hunger and fullness cues.
- Hydration: Nuts are naturally low in water content. Ensure you stay hydrated by drinking enough water alongside your nut snacks.
Research on the relationship between nut consumption and cancer risk is ongoing, and individual responses may vary. Additionally, while nuts can be part of a healthy diet, an overall balanced and varied diet, along with a healthy lifestyle, is crucial for cancer prevention. Before making significant changes to your diet or lifestyle, especially if you have existing health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice.
Finally, while nuts can be a wholesome and satisfying addition to a balanced diet be sure that they, like any other food, are consumed in moderation. Please refrain from nuts if you have a nut or peanut allergy.
Comprehensive Cancer Centers Can Help
Physicians at Comprehensive Cancer Centers provide a variety of treatment options for cancer including chemotherapy, radiation therapy and clinical research, if applicable. To schedule an appointment with the team at Comprehensive, please call 702-952-3350.
The content is this post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.
