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Read the passage carefully. Then choose the correct answer.
 
Nuts make delicious snacks and it is very tough not to go overboard with these tasty snacks. Most people think that nuts are high in calories and fat which might jeopardize any weight loss program. However, researchers have found that there are many health benefits of nuts.

It was found that people who eat nuts regularly have lower risks of heart disease. It was found that women who consumed nuts more than four times a week were 40% less likely to die of heart disease. Furthermore, potential health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts two or more times per week had lower risk of sudden cardiac death. It is thought that the unsaturated fats in nuts - both monounsaturated and polyunsaturated fats - lower bad cholesterol levels. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

Seven types of nuts have been said to have this health claim. They are almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts, as these nuts contain less than 4g of saturated fats per 50g. However, that does not mean you should restrict yourself to these seven nuts only.

In addition to the cardiac benefits of consuming nuts, the risks of having a stroke, of developing type-2 diabetes, dementia, advanced macular degeneration and gallstones have all been found to be lowered by eating nuts. The more often nuts are eaten the better, as the benefits appear to increase as the frequency of consumption increases.

Apart from that, nuts are one of the best plant sources of protein. They are rich in fibre, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats which have all been shown to lower LDL cholesterol.

There is just one note of warning though. British and American surveys suggest that some people may be allergic to one or more types of nuts. Both children and adults can be affected and the most common symptoms seem to be skin rashes and hoarseness in the throat.

The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day.

     
  1. From paragraph 1, why are nuts thought of as jeopardizing any weight loss program ?
     
  2. From paragraph 2, explain how nuts reduce the risks of heart diseases in men and women.
     
  3. From paragraph 3,
    (a) give two examples of healthy nuts.
    (b) why are these nuts considered as healthy ?
     
  4. (a) From paragraph 4, give two other health benefits of nuts.
    (b) From paragraph 5, what is one disadvantage of eating nuts ?
     
  5. From paragraph 7, explain in your own words, the best way to consume nuts while at the same time maintain a healthy diet.
     
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    Answers
     
  1. Nuts are high in calories and fat and consuming them may lead to weight gain.
     
  2. The unsaturated fats lower bad cholesterol levels and Omega-3 fatty acids prevent dangerous heart rhythms that can lead to heart attacks.
     
  3. (a) Almonds, hazelnuts, peanuts, pecans, pistachios, walnuts, certain types of pine nuts (Any two answers)
    (b) They contain less than 4g of saturated fats per 50g.
     
  4. (a) * Reduces the risk of having a stroke   * Reduces the risks of developing type-2 diabetes   * Reduces the risks of developing dementia   * Reduces the risks of developing gallstones   * Reduces the risks of developing macular degeneration (Any two answers)
    (b) Some people might be allergic to nuts.
     
  5. The best thing to do is not to go overboard and eat too much of nuts. Instead of adding nuts to our diet, we should replace foods that are high in saturated fats with nuts.
     
 
 
 
 

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