QUESTION: I've heard I should eat more nuts, but I'm confused about which nuts are most healthful. And how often I should eat them?
ANSWER: Yes, the noise about nuts' nutritional attributes is louder than ever, and they're available in a growing array of flavours, portions and locations. but do nuts' nutritional assets live up to the industry hype?
Nuts and their nutrition
Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. According to 2012 data from the US Agriculture Department, one-third of the nuts we eat are tree nuts.
Peanuts, which grow in the ground and are legumes, make up the other two-thirds.
In a nutshell (you knew that was coming), nuts offer a bounty of nutrients, especially when you compare their nutrition facts with those of other high-fat snack foods. The bulk of calories in all nuts are from fat. This, along with ample protein, makes them satiating.
More good news: “The fat in nuts is mainly unsaturated fats, both polyunsaturated and monounsaturated, the fats experts recommend for heart-healthy eating,” Karen Collins, a registered dietitian and nutrition adviser to the American Institute for Cancer Research, told me in an e-mail. Nuts contain minimal saturated fat and no trans fat or cholesterol.
Walnuts are the one nut to call out for their omega-3 fats, a type of polyunsaturated fats. Walnut promoters point to this because it's one of the few plant-based sources of omega-3s.
Each ounce of nuts (the amount the FDA makes manufacturers use in nutrition labelling) contains a few grams of carbohydrates and fibre. Sodium is next to nil for unflavoured varieties. Salted nuts and those with other added seasonings boost the sodium count to about 200 milligrams per ounce.
Digging in deeper, nuts provide a good source of magnesium, which we don't eat enough of, according to the 2015 Dietary Guidelines Advisory Committee (DGAC) report. “They can supply natural plant compounds, called phytochemicals, like polyphenols, which seem to boost body antioxidant defences and are being studied for their potential of additional direct cancer-protective effects,” Collins wrote in the e-mail.
Research and recommendations
Studies have shown that people who eat nuts, reduce red meat consumption and get adequate amounts of vegetables, fruit, whole grains and other healthful foods have a lower risk of heart disease.
Collins cautions: Despite nuts' health halo, don't forget they pack a wallop of calories. Getting to or maintaining a healthy weight plays an important role in reducing risk for cancer, heart disease and Type 2 diabetes. Practice portion control, and instead of adding nuts to your diet, substitute them for less healthful foods or animal-based protein sources. Example: Use peanut butter in a sandwich instead of one stuffed with meat. You'll eat less saturated fat and cholesterol. But don't slather on peanut butter. It has nearly 200 calories per two-tablespoon serving.
The nut wars
With research in hand, nut growers market their nut as the most nutritious. My mother selected almonds over other nuts because “they're the healthiest.” (That is, before I set her straight.) Have you bought into the marketing hype?
When you compare their nutrition facts, differences are minor. Beyond the protein and healthful fats, each type of nut can boast a particular nutritional attribute. Choose the nuts you like. Want a variety for the array of nutrients? Then eat mixed nuts. Containers of mixed nuts range from the plenty-of-peanuts lower-cost varieties to deluxe mixes with few or no peanuts).
Tips to nosh nuts wisely
Nuts are portable, nonperishable, satiating and healthful. Use these tips to fit them into a healthful eating pattern without, well, going nuts.
* Keep chopped and toasted nuts on hand. Toasting nuts accentuates their flavour.
* Buy nuts in bulk to save bucks. Control portions by measuring out a quarter-cup (about 1 ounce) and place them in reusable containers.
* Purchase the peanut butter you enjoy, whether creamy or crunchy, mainstream or natural. The couple of grams of added sugars in some peanut butters (even so-called natural) is miniscule.
* Top salads with nuts instead of croutons or bacon bits.
* Use ground nuts instead of breading for fish.
* Sprinkle nuts on cold or hot cereal.
* Spread peanut butter or other nut butters on slices of apples or bananas, or on whole-grain toast.
* Make trail mix with your favourite nuts and dried fruit.
Washington Post
* Warshaw, a registered dietitian and certified diabetes educator, is the author of numerous books published by the American Diabetes Association, including Eat Out, Eat Well: The Guide To Eating Healthy In Any Restaurant, and the blog EatHealthyLiveWell, found on her Web site, www.hopewarshaw.com.