GO NUTS!

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Nuts get a bad rap sometimes as a salty junk food. In honor of National Pecan Day on April 14^th, we’re setting the record straight. Nuts are usually divided into two groups: tree nuts and peanuts. Tree nuts include pecans, almonds, walnuts, pistachios, etc., while peanuts are technically legumes.

Nuts have a long list of health benefits and are good sources of:

• Protein –More importantly, plant-based protein which is cholesterol-free.
• Fiber – Almonds are especially good sources of fiber.
• Healthy fat – Nuts contain proportionally more mono- and polyunsaturated fats than animal protein – these are the healthy fats which can lower bad cholesterol (LDL) and raise good cholesterol (HDL). Reach for walnuts or ground flaxseed for an omega-3 boost and read more about the different types of fat here.
• Vitamin E – An antioxidant that repairs free radical damage (check out this post to learn more about antioxidants). Almonds, hazelnuts, and sunflower seeds have the highest amounts.
• Minerals – Including potassium, iron, zinc, calcium, phosphorus, copper, magnesium, folate, and selenium.
• Pistachios are a good source of lutein and zeaxanthin, which are important antioxidants that support healthy vision.

Eating nuts instead of a less healthy snack can improve heart health since they are cholesterol-free, contain healthy fats, can lower LDL cholesterol and raise HDL cholesterol, and contain vitamin E and other important nutrients. In fact, the FDA allows certain nuts and nut products to carry this food claim: “Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.”

Nuts can definitely have a place in a healthy diet, but keep portion sizes in mind. Nuts are high in calories and it can be easy to eat an excessive amount that counteracts all of their great health benefits. On average, one serving of nuts is a small handful of whole nuts (about 1.5 oz) or 2 tablespoons of nut butter, and contains about 160-200 calories. Also remember to watch out for flavored varieties or nuts that are covered in chocolate, sugar, or salt – these can increase the saturated fat and calorie content. Check the nutrition label on your peanut butter: how much added sugar and salt does it contain? There are plenty of peanut butter options out there, including those with less (or no) added sugar and salt.

So besides PB&J, here are some ways you can incorporate more nuts in your diet:

• As a smart snack – replace those chips/crackers/other salty snacks with a small handful of nuts and a piece of fruit
• As a healthy addition to yogurt, oatmeal, smoothies, and salads
• Give almond butter or cashew butter a try
• Use nuts as a coating for fish or other lean protein such as poultry

What are some other ideas for getting more nuts in your diet?

Sarah Zou, CDS Nutrition Intern