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Going Nuts Every Day

Nuts are an incredibly delicious and versatile plant-based food that are rich in healthy fats, proteins and fibre. While the term ‘nut’ in the true botanical sense is limited to only a few nuts like chestnut and hazelnut, any large, oily kernels found within a shell and used in food are commonly called nuts. Some of the widely consumed nuts are almonds, walnuts, brazil nuts, cashew nuts, hazelnuts, peanuts and pistachio nuts.

So why are we so confused about nuts? What is there in nuts that makes them desirable? And why can’t we binge on nuts all day? If you take a look at the nutrition facts of nuts, the amount of fat might be the first thing that jumps out at you. It looks like a lot of fat! However, there is a big difference between the good fats and bad fats, and nuts are filled with the good type of fat!

Nutrition Facts

Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%). They are also a good source of dietary fibre and give a wide range of essential nutrients, including vitamin B, vitamin E and minerals such as calcium, iron, zinc, selenium, manganese, copper, potassium, magnesium and antioxidant compounds (flavonoids and resveratrol) and plant sterols. They are naturally low in sodium and sugars and have a low glycemic index. Each nut variety contains its own unique combination of nutrients, let’s take a peek inside some of them:

  • Almonds: Protein, calcium and vitamin E
  • Brazil nuts: Fibre and selenium
  • Cashew nuts: Iron, copper, vitamin E, K and B6
  • Hazelnuts: Fibre, potassium, folate, vitamin E
  • Peanuts: Protein, niacin, vitamin E
  • Pistachios: Protein, potassium, plant sterols and the antioxidant resveratrol
  • Walnuts: Folate, omega 3 fats and antioxidants

Health Benefits of Nuts

There are several health benefits of nuts, some of them are listed below:

Protection against Cancer

One of the best aspects of nuts is their high content of healthy polyunsaturated fatty acids or PUFA also called omega-3 fatty acids. These fatty acids have cardioprotective and anti-inflammatory properties and have been shown to reduce the chances of colon, prostate, and breast cancer.

Prevention of Gut Problems

Every variety of nut has a high content of fibre, making this family of foods more desirable. First of all, fibre is important in the digestive process because it adds bulk to the stool. This means that bowel contents move through the digestive tract smoothly because the fibre stimulates peristaltic motion in the smooth muscle of the intestine. When stool moves freely through the system, constipation is reduced and regular bowel movements can begin. This reduces the chances of developing haemorrhoids, polyps and certain types of gastrointestinal cancers.

Better weight management

Fibre present in nuts makes the body feel full and inhibits the release of ghrelin, the hunger hormone, which keeps obese people from overeating. There is a misconception that eating nuts leads to weight gain but it’s not true. A small handful of nuts (30–50g) each day is not associated with weight gain, and may also help reduce the risk of obesity. The healthy fats in nuts can help you feel fuller, which helps to control appetite. Moreover, some fat is trapped in the fibrous structure of the nut; it passes through the body rather than being digested. Eating a handful of nuts in your daily diet as a substitute for less healthy foods such as fried foods and baked items is a change we all can make.

Improved Heart Health

Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease. Nuts have a high proportion of healthy monounsaturated and polyunsaturated fats and are low in saturated fats. It contains a large amount of good cholesterol or HDL cholesterol that helps to keep the bad LDL cholesterol in check. Thus, nuts have a heart-protective effect in the following ways:

  • Good balance of monounsaturated and polyunsaturated fats that help regulate blood cholesterol
  • Fibre and plant sterols that help prevent cholesterol in the diet from entering the bloodstream
  • Arginine is an amino acid which helps keep blood vessels elastic thereby reducing the risk of atherosclerosis
  • Antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation known to cause coronary artery disease.

Recommended Portion

A healthy daily intake of nuts is 30 grams (a small handful) or approximately about 1/3 of a cup which is equal to:

  • 20 almonds
  • 10 Brazil nuts
  • 15 cashews
  • 20 hazelnuts
  • 10 whole walnuts
  • A small handful of mixed nuts

Tips for Adding Nuts to Your Daily Food Plan

You can incorporate more nuts by following some of these tips:

  • Sprinkle almonds on top of yoghurt
  • Sprinkle chopped nuts onto your cereal
  • Having a mix of raw nuts as a snack instead of other unhealthy options like chips or chocolate
  • Adding some nuts to salads, smoothies and gravies is sure to add taste and texture.

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