Let’s Go Nuts About Nuts

Let’s Go Nuts About Nuts

Delicious and pretty inexpensive, nuts are convenient snacks you can eat on the go. But did you know they are also a nutritional powerhouse and some experts even refer to them as “superfood”? Indeed, a small handful of nuts can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals. Here are the main reasons why we all should go nuts about nuts!

 

Nuts are a great source of nutrients

Besides being packed with protein, most nuts contain also heart-healthy substances:
Unsaturated fats: The good fats contained in nuts can lower bad cholesterol levels.
Omega-3 fatty acids: Mostly found in fish, nuts are also full of omega-3 fatty acids, which are a healthy form of fatty acids that help to prevent dangerous heart rhythms than can lead to heart attacks.
Fiber: All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less and also play a role in preventing type 2 diabetes.
Vitamin E: Vitamin E help stop the development of plaques in your arteries, which can narrow them and lead to chest pain, coronary artery disease or a heart attack.
Plant sterols: Some nuts contain plant sterols, a substance that can help lower your cholesterol.
L-arginine. Nuts are also a source of l-arginine, which could help improving the health of your artery walls.

 

They can reduce the risk of major chronic diseases

Over the past few years, researchers have discovered that people who eat a diet that includes one ounce of nuts daily face a lower risk of major chronic diseases (mostly weight gain, type 2 diabetes and heart disease).

 

Nuts are an antioxidant powerhouse

As you already know, antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to heavy sun exposure, stress, pollution and other causes.

 

They won’t make you fat

Worried that eating nuts might make you gain weight since they’re high in fat? (yep, 80% of fat) Indeed, they are high in calories and that’s why you should eat nuts in moderation. But, be sure that 1-ounce serving everyday won’t make you fat, only healthier (and thinner) if you choose nuts instead of a less healthy snack. Nuts are high in protein and fiber which delays absorption and decreases hunger.

 

All kind of nuts are good for your health

The type of nuts you choose to eat doesn’t really matter much. Most of them are healthy, though some may have more heart-healthy nutrients than others.  But when buying nuts, it’s important to buy them raw, unsalted and organic to get the most benefit. Keep in mind, you could end up canceling out all their benefits if they’re covered with chocolate, sugar or salt.

 

Nutritional Information

Just for you, here are the nutritional information on the most common types of nuts. Calories and fat content measurements are for 1 ounce (= 28 grams) of raw and unsalted nuts.

 

Type of Nut
1 ounce equivalent
Calories
Total fat
Proteins
Almonds 
20-24 almonds 160 14g 6g
Brazil nut 
6-8 nuts 190 19 g 4g
Cashews 
16-18 cashews 160 14 g 4g
Hazelnuts
18-20 hazelnuts 180 17g 4g
Macadamia nuts 
10-12 nuts 200 22 g 2g
Peanuts 
25-28 peanuts 170 14g 7g
Pecans
18-20 halves 200 21 g 3g
Pumpkin seeds
140 hulled 150 13g 7g
Pine nuts 
150 nuts 160 14g 7g
Pistachios
49 kernels 160 13 g 6g
Walnuts
15 halves 190 18g 4g


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