They’re high fat and calorie, and can be very salty, but nuts are filling and chock full of beneficial nutrients. Most of the fat found in nuts is the good kind, monounsaturated and polyunsaturated. When nuts replace saturated fat foods (like chips and donuts), they help lower bad cholesterol (LDL and triglycerides) and raise the good cholesterol (HDL). This combination can help prevent heart disease.
Most nuts contain:
- a cancer-fighting phytochemical called ellagic acid
- vitamin E which is an antioxidant that helps prevent heart disease and cancer
- protein and fiber
Nuts are cholesterol-free and are a good source of omega 3 fatty acid (also found in fish).
There is very little nutritional difference between raw, dry roasted, and oil-roasted nuts. If you are on a sodium restricted diet, choose unsalted nuts.
Brazil nuts have high levels of selenium. Too much selenium can cause health problems, so brazil nuts are not recommended. Chestnuts don’t have the same heart-health benefits as the other nuts.
Remember, most nuts are very good for you , but more isn’t necessarily better. Portion control is important with such a high calorie food. Weight gain would negate their health benefits. The serving sizes for nuts are listed in “FYI”.
|
| |
|
|
|
| Nut |
count /oz |
Cal |
g fat |
| Almonds |
20-24 |
164 |
14.4 |
| Cashews |
16-18 |
160 |
13.3 |
| Hazelnuts |
18-20 |
178 |
17.2 |
| Macadamias |
10-12 |
200 |
21.5 |
| Peanuts |
28 |
160 |
14 |
| Pecans |
18-20 halves |
196 |
20.4 |
| Pine Nuts |
150-157 |
160 |
14 |
| Pistachios |
45-47 |
158 |
12.6 |
| Walnuts |
14 halves |
185 |
18.5 |
|
