Why is eating nuts both good and bad for me ?
Many recent studies have shown that consuming nuts and seeds can play a major role in health and prevention in several diseases.
Nuts are nutrient dense foods and are one of the natural plant foods richest in fat. However, they are considered heart healthy.
Nuts and seeds are a healthy choice due to the low levels of saturated fats and no cholesterol. Nuts contain plant protein, which makes them an ideal alternative to meat, they also include dietary fibre minerals including zinc, iron, calcium, copper, selenium and potassium. antioxidants, vitamins, such as vitamin E, B6, niacin, and folic acid acidminerals and contain a rich source of unsaturated fatty acids.
Both nuts and seeds can help to reduce LDL (bad) cholesterol when you replace them of saturated and trans fats. The nutrients within nuts and seeds promote healthy blood vessels.
Are all nuts good for you?
The majority of nuts mainly consist of monounsaturated fats, such as walnuts, brazil nuts, almonds, pecans, chestnuts, cashews, pistachios and peanuts. Almond nuts are high in the antioxidant Vitamin E, which provides the equivalent of a ¼ of a cup of milk in calcium as well as 3 grams of dietary fibre and 6 grams of plant protein. Many nuts have anti-inflammatory omega- 3’s fatty acids especially walnuts Omega3’s are a form of fatty acids that are good for heart health.
In most circumstances, nuts are a safe and healthful addition to your diet. Moderation is key, as nuts are calorie dense therefor consuming too many nuts in a day can cause weight gain over time. Nuts are also high in healthy fats but can cause diarrhoea and other issues in excess.
Some individuals may be sensitive to nuts upsetting their digestive system. In this case, consuming too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy.
The best way to include nuts and seeds within your diet is to choose lightly salted or unsalted to manage your salt intake. Anyone eating salted nuts should pay responsiveness to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative.
Recent research on the relationship between tree nuts, peanut and peanut butter found that people consuming 10 grams or more of nuts a day were less likely to die from chronic disease such as heart disease, cancer and diabetes comparing with individuals that did not consume 10 grams of nuts per day. However, they also concluded that consuming peanut butter was not as effective as eating peanuts.
What about seeds?
Just like nuts, seeds are considered a good source of unsaturated fats and fibre. Some examples are sunflower, sesame, chia, pumpkin, and ground flax. Just like walnuts, ground flaxseed contains high amounts of omega-3 fatty acids.
Even if you need to lose weight, you can still eat nuts and seeds instead of other high calorie foods.
Nuts can appear like the forbidden fruit to dieters. But nuts can be worth the risk if you know how to eat them correctly. Nuts are a good way to jazz up salads and side dishes, adding crunchy flavour.
Salads are great way to embrace nuts in your diet. Enhancing nuts such as almonds hazelnuts, pistachios, walnuts and pecans increases beneficial nutrients and a bit of crunch. Dry roasted nuts can be added through the last steps of any curry or roasted vegetables. You can also add nuts to sauces, pastas, soups chicken dishes or fruit desserts. In addition, nuts and seeds make a great nutritious snack by themselves.
Scientific research suggests that consuming 43 grams (1.5 ounces) of nuts per day as part of a diet low in saturated fat and cholesterol could reduce the risk of heart disease. Therefore, this claim can be used on whole or chopped nuts or products containing at least 11 grams of whole or chopped nuts. Also included in this claim are hazelnuts, almonds, pecans, walnuts. Pistachios and some pine nuts.
RECIPE: Basic Pesto
16 servings
Ingredients
- 2 cups fresh basil leaves (no stems)
- 2 tablespoons pine nuts or walnuts
- 2 large cloves garlic
- ½ cup extra-virgin olive oil
- ½ cup freshly grated parmesan cheese
Directions
1. Combine basil leaves, pine nuts or walnuts and garlic in a food processor and process until very finely minced.
2. With the machine running slowly dribble in the oil and process until the mixture is smooth.
3. Add the cheese and process very briefly, just long enough to combine. Store in refrigerator or freezer.
4. Serve with pasta, spread on sandwiches or as a dip for fresh vegetables.
Nutrition Information Per Serving:
Calories: 80, Fat: 8 grams, Saturated Fat: 1.5 grams, Carbohydrates: less than 1 gram, Protein: less than 1 gram, Cholesterol: less than 5 milligrams, Sodium: 55 milligrams
