Get nuts! They're playing a new role in today's health

If you want to prevent diabetes and keep your heart healthy, try nuts.

Studies by the University of Toronto's St. Michael's Hospital show that some nuts have a large potential for cholesterol reduction. The researchers compared the effect of a diet rich in fiber, soy products, and almonds with Mevacor, the statin drug.

The diet reduced bad cholesterol by 28.6 percent, compared with 30.9 percent with the statin. Included in the diet were oat-bran cereal, soy milk, strawberries, oat bread, fruit, almonds, tofu, barley, and vegetables.

In the U.S., the Food and Drug Administration has ruled that packages of walnuts, almonds, peanuts, pistachios, pecans, and hazelnuts may state on their labels that "scientific evidence suggests but does not prove that eating 1.5 ounces a day may reduce the risk of heart disease if part of a healthy diet."

Each nut has its own virtues. Walnuts are an excellent source of heart-healthy omega-3 oils. Almonds are high in vitamin E.

Doctors reporting in the Journal of the American Medical Association say nuts may reduce your risk of diabetes. Diets high in unsaturated fat from nuts appear to lower risk of type 2 diabetes.

In the 16-year study of 84,000 nurses, those who reported eating five or more 1-ounce servings of nuts per week were 27 percent less likely to develop diabetes than those who didn't eat nuts. Those who ate a tablespoon of peanut butter five times a week had a 21 percent lower risk.

Almond/Cereal Snack Mix

Preheat oven to 300 and coat a pan with no-stick spray. In a large bowl, combine 1 egg white, 1 1/2 t Cajun seasoning, 1 t Worcestershire sauce, 1/2 t garlic powder, 1 t water. Mix thoroughly. Add 2 cups wheat cereal squares and 1 1/2 c whole almonds. 
Bake 30 minutes or until golden.