Stuff You Should Know About Nuts
I’m sure you all know that nuts are good for your health, nutritious blahblah blah. So let’s not stick to the basics and go to the point.
Ø All nuts are about equal in terms of calories, and in moderation, they are all healthy additions to any diet.
Ø Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite.
Ø The lowest-calorie nuts are almonds (23 nuts; 6 grams protein, 14 grams fat), cashews (16 to 18 nuts; 5 grams protein, 13 grams fat), and pistachios (49 nuts; 6 grams protein, 13 grams fat).
Ø Avoid nuts that are packaged or roasted in oil. Eat them raw or dry roasted. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, or too high temperatures that can destroy their nutrients.
So, are all nuts created equal? No, even though all tree nuts (pecans, almonds, pistachios, walnuts, Brazil nuts, and others) have protein and heart-healthy fats, each variety also has its own unique health brags. Bottom line: the bigger variety you include in your diet, the better.
Worth Going Nuts For…
– Contain more antioxidants that are better for your heart than all the other tree and ground nuts. Those healthful antioxidants help the body fight free radicals (from other foods and the environment) that cause cell damage and can lead to premature aging, metabolic disease, and cancer.
– Are the richest in omega-3 fatty acids, which fight inflammation. They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish (another top source of the omega-3s).
– Numbers: 14 walnut halves -> 185 calories, 18 grams fat, 4g protein, 2g fiber, 4g carbohydrates.
– Almonds lead to less of a rise in blood sugar than a serving of bread or rice. This fact is used as evidence for lower risk of diabetes and coronary heart disease.
– Rich source of vitamin E, a powerful antioxidant thought to help protect the body against free radical damage, the immune function, and other metabolic processes.
– Prebiotic properties found in almonds play a key role in keeping a balance of good bacteria in the gut.
– Numbers: 23 almonds -> 164 calories, 14g fat, 6g protein, 4g fiber, 6g carbohydrates
– Rich in iron & zinc. Iron helps deliver oxygen to all of your cells and prevents anemia and zinc, critical to immune health and healthy vision.
– Great source of magnesium. Evidence suggests getting enough magnesium can help improve memory and protect against age-related memory loss.
– Numbers: 18 nuts -> 157 calories, 12g fat, 5g protein, 1g fiber, 9g carbohydrates.
4) Brazil Nuts
– Just one Brazil nut packs more than 100% of the recommended daily allowance for selenium, which the body uses for reproductive processes, to help metabolize thyroid hormones, and to help prevent cell damage.
– You should limit how many Brazil nuts you eat and how often. Technically, one serving of nuts delivers more than the tolerable upper limit of selenium for any given day. Rule of thumb: 1 per day keeps the doctor away!
– Numbers: 6 nuts -> 187 cal, 19g fat, 4g protein, 2g fiber, 3g carbohydrates
– Just 4 calories each. Buy them in their shell! The shells automatically slow down your pace so the snack lasts longer and you eat less overall.
– Include folate, which your body needs to make new cells, is good for heart health, as well as several other B vitamins.
– They contain vitamin K, which supports bone health.
– Compared with other nuts, pistachios are higher in copper, magnesium, manganese, and vitamins A and C.
– Packed with potassium, a mineral essential for a healthy nervous system and muscles.
– Numbers: 49 nuts -> 159 cal, 13g fat, 6g protein, 3g fiber, 8g carbohydrates
Snack them, add in your breakfast bowls, salads, and smoothies, even when cooking your main meal! They are pass par tout!