Enjoy a handful of nuts a day for good health

Are you eating some nuts every day?  When teaching nutrition, I often told my students little habits like eating a handful of nuts a day, can be good for your health.  Some people think healthy eating is giving up things like sweets, chips.  But I emphasize adding healthy foods to your day.  It is easy to add a handful of nuts to your day.  In one nutrition class I was teaching, I was talking about eating some nuts every day.  I looked over and a student had a can full of nuts and was munching away on them.  This student could afford the calories in more than a handful of nuts and he always brought to class some nutritious snack.  This week both my sister and my daughter sent me some good articles on nuts and I thought it would be good to discuss how healthy nuts are.  

What are some health benefits of eating nuts?

Nutrition:  nuts are loaded with vitamins, minerals, are low in carbs and the fat in nuts is a heart healthy fat.

• Minerals:  Nuts “have an optimal nutritional density with respect to healthy minerals, such as calcium, magnesium and potassium”.  Unsalted nuts are low in sodium.
• Protein:  nuts are a good source of protein.  (Not the high-quality protein in eggs or cow’s milk but a good source.  See:  How can you add some high-quality protein foods to your day? ) 
• Fats in nuts:  Nuts are high in fat content such as 46% in cashews and pistachios and 76% fat in macadamia nuts.   But this fat is considered a healthy fat as it is low in saturated fats and high in monounsaturated fats and polyunsaturated fats.  Nuts are a good source of the healthy Omega-3 fats that can reduce one’s risk of heart attacks and strokes.  Walnuts are a particular good source of the healthy fat called ALA.  NIH notes, the fat in nuts, especially walnuts, “is likely to be an important contributor to the beneficial health effects of frequent nut consumption”.
• Fiber- so many Americans have diets low in fiber and nuts are a good way to add some fiber to your day.  Fiber in your diet helps you feel full and eat less.
• Antioxidants – those healthy chemicals found in foods.  Nuts provide about 8 different antioxidants “that help prevent cancer and avoid osteoporosis”. 

Heart Healthy

The Mayo Clinic says, “eating nuts as part of a healthy diet my be good for the heart”.  How do nuts help your heart?  According to the Mayo Clinic, eating nuts can:

• Improve the health of your arteries
• Reduce inflammation
• Lower the risk of blood clot that can lead to a heart attack or stroke
• Lower bad cholesterol levels (LDL cholesterol).  Eating nuts a few times a week can lower your bad cholesterol and lower your triglyceride levels.  (See:  How to lower your bad cholesterol )

Diabetes

Eating nuts may help manage diabetes.  How?  Because nuts provide protein, fat, magnesium and fiber, nuts help fill you up and help manage blood sugar levels.  Nuts are also low in carbs which means they have little effect on blood glucose levels. 

Weight

Nuts are higher in calories than many other foods.  However, adding a handful of nuts to your day will not add on the pounds.  Why?  For one the fat in nuts helps you feel full as does the fiber.  “Studies have even found that people who eat nuts frequently are at a lower risk of gaining weight than those who seldom eat nuts”.

Calories

Watch the calories in nuts as they are higher in fat than many foods.  I recommend a “handful” as a serving so you limit the number of calories.  One-fourth cup of mixed nuts provides:

• Calories:  165
• Protein:  4 grams
• Fat:  16 grams
• Carbohydrates:  4 grams
• Fiber:  3 grams
• Sugar:  0 grams

Roasted or raw?  Is one healthier?

Dietitian Patricia Bannan says that “roasting nuts changes their flavor, texture, aroma, and mouthfeel.  It makes the nuts crunchier, and can even make them a bit easier to digest.”  But you may prefer raw instead of roasted.  Any nutritional difference?  Not much.  Roasting may slightly reduce some antioxidants and vitamins.  Both raw and roasted nuts are loaded with good nutrition so choose which one you like.  If you are watching your calories, you may want to avoid nuts roasted in oil as this can add extra calories. 

How to add some nuts to your day:

• Enjoy some as a snack.
• Grind some up and add to your morning oatmeal or other cereal
• Sprinkle them on fruit or green salads
• Sprinkle some on your yogurt
• Grind some and add to your smoothie
• Enjoy some nut trail mix

Looking for some walnut recipes?  Walnuts.org has a wide variety of ways to add some walnuts to your day from Walnut Carrot Cake Muffins to California Walnut Oatmeal Raisin Cookie . 

Conclusion:  On a road trip and stopping at a gas station?  Grab a small bag of peanuts or other nuts for a nutritious boost to your day.  In your lunch, pack a handful of nuts for an afternoon or morning snack.  Enjoy cracking walnuts, then enjoy 3-4 shelled walnuts a day.  Boost your health this week by adding a handful of nuts to your day.  For a fun dessert, I like some peanut M&M’s.  I add some peanuts to my day and some chocolate. 

Sources:  Nuts, fat content , NIH , Fiber , antioxidants, Mayo Clinic , Eating nuts , magnesium , carbs , Studies , mixed nuts , Dietitian, nutritional difference , day, Walnuts.org ,  Walnut Carrot Cake Muffins , California Walnut Oatmeal Raisin Cookie , cracking   Image Sources:  Benefits of walnuts , Walnut Pear Avocado Bowl , Nuts for better health

 

Walnut Pear Avocado Bowl

Dressing:

• ¼ cup lime juice
• ¼ cup loosely packed fresh cilantro leaves
• 2 Tablespoons water
• 1 ½ Tablespoons canola oil
• 1 ½ Tablespoons canola oil [listed 2x in recipe online.  Unclear why.]
•  ½ firm but ripe red Anjou pear, peeled and cubed
• 1/4^th of a firm but ripe avocado
• Freshly ground pepper to taste

Bowl

• 3 cups precooked chilled quinoa
• 2 cups small torn pieces of curly kale
• ½ cup small thin slivers of red onion
• 1 large firm but ripe red Anjou pears, cored and slices
• 1 ¼ of firm but ripe avocado, cut into bite-size pieces
•  ¾ cup of very coarsely chopped California walnuts, toasted
• Torn fresh cilantro leaves for garnish

Directions

1. Puree all dressing ingredients except pepper in a small blender until smooth.
2. Place quinoa in a large bow and drizzle with dressing.  Stir to coat, then stir in kale and pepper.
3. Place a slightly heaping ¾ cup of quinoa mixture into 6 bowls.  Top each with 1/4^th of a sliced pear, 1/6^th of the diced avocado, 1 and ½ Tablespoons red onion and 2 Tablespoons of walnuts.  Garnish with cilantro leaves.