Uncategorized

Going Nutty For Nuts

You have to feel sorry for nuts. No, I’m not talking about people! I’m talking about the hard-shelled fruits of some plants, such as walnuts, almonds, pistachios, hazelnuts, pecans, etc. For years, especially during the 70’s when low-fat diets were in vogue, the poor nut was maligned for its very high fat content. At the time, no one was interested in hearing that they are actually healthy for you. Sure they are calorically dense as you can see from the following table (1 ounce is about 18-24 nuts depending upon the nut):

Nut
Quantity
Calories
Total Fat (g)
Sat. Fat (g)
Protein (g)

Almonds
1 ounce
169
15
1.1
6.3

Cashews
1 ounce
163
13.2
2.6
4.3

Hazelnuts
1 ounce
183
17.7
1.3
4.3

Peanuts
1 ounce
166
14.1
2
6.7

Pecans
1 ounce
202
21.1
1.8
2.7

Pine nuts
1 ounce
191
19.4
1.4
3.9

Pistachios
1 ounce
162
13
1.6
6.1

Walnuts
1 ounce
175
16.7
1.0
6.8

But being caloric dense only means that you shouldn’t just eat them by the handful. You have to think when you’re eating them. One suggestion to keep you from overeating them is to count them out of the container into a dish. Put the container away. Now enjoy.

Why are nuts good for you?

Nuts are a great source of protein. Just check out the protein level in almonds, pistachios and walnuts. That’s almost the same amount of protein found in a large egg. They’re rich in fiber, phytonutrients and antioxidants (such as selenium and vitamin E). With recent research on nuts, we’ve also found out that they are high in plant sterols (also known as phytosterols – “phyto” meaning plant), which could exert cholesterol-lowering properties. That’s good news when it comes to heart health. Wholesale nuts

While nuts are high in fat, at least they’re high in monounsaturated and polyunsaturated fats (with healthy omega-3 fatty acids, also known as the “good” fats). These, too, have been shown to lower LDL cholesterol (the unhealthy blood cholesterol). In 2003, the FDA approved a health claim -“evidence suggests but doesn’t prove” that eating nuts reduces heart disease risk – for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnuts). That’s not to say that other nuts are unhealthy but the claim was based on the amount of saturated fat in a serving size.

Omega-3 Fatty Acids

Leave a Reply

Your email address will not be published.