Nuts happen to be high in both fat and calories, which has given them a bad wrap for some time. But the truth is, nuts are a healthy addition to your diet (if you aren’t allergic) and even have their place for those trying to lose weight. Although nuts are high in calories, they are also very high in beneficial nutrients and have been found to be a heart healthy food. The key is moderation and replacing an unhealthy snack (bag of potato chips, candy bar) with a handful of nuts.
Heart healthy
Nuts are high in omega-6 fatty acids and walnuts contain omega-3 fatty acids, making them very heart healthy. Nuts improve cardiovascular health because they reduce LDL (bad cholesterol) levels. A research study showed that participants who ate nuts at least twice weekly were over 30% less likely to gain weight, compared to the other participants who never ate nuts. So, don’t worry that nuts contain fat because it’s the healthy fat. It’s important to avoid unhealthy fats that lead to weight gain, found in some packaged foods (hydrogenated oils, saturated fats and trans-fats).
Vitamins
Nuts (particularly walnuts, almonds and pecans) contain hefty doses of beneficial antioxidants. These compounds help to combat the effects of stress on the body and fight free radical damage. Nuts also contain essential vitamins and minerals, including B vitamins, calcium and magnesium. Selenium and Vitamin E, both potent antioxidants, are found especially in almonds and brazil nuts.
How many nuts should you eat?
It’s best to eat unsalted nuts, so you aren’t raising your sodium levels. Don’t limit yourself just to unsalted nuts, but try to eat salted nuts only in moderation. You can eat up to 5 servings of nuts per week, or more according to your calorie needs. You can also eat more nuts by simply replacing an otherwise unhealthy snack with nuts. You can include nuts in your diet by eating them as a trail mix, which often includes healthy dried fruits like raisins and apricots. Instead of buying a pre-made trailmix, you can also mix your own with your favorite nuts and dried fruit. For a treat, throw in some dark chocolate chips (also high in antioxidants). Nuts can definitely be your friend, but with anything you should exercise moderation. The key to a healthy diet is variety, being sure to consume a broad range of vegetables, fruits, legumes and nuts.
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