Finding the Nut in Nutrition
Written By Ruth Cruz
Nuts are a sure sign that good things do indeed come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Here’s a look at the pros and cons of different nuts. As with all things too much of a good thing may not always be a good thing. Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few too many can trash your calorie goals for the day. In moderation, nuts are certainly a healthy choice to eat by themselves, but be forewarned they can quickly become detrimental to any diet when paired with sugary or salty toppings as are often sold in wisely marketed prepackaged snack packs.
But let’s focus on the positive as there’s so much good to enjoy. The healthiest nuts contain two types of good fats, monounsaturated and polyunsaturated fats that can help to lower LDL cholesterol levels. Remember LDL is the bad cholesterol, I remember it by L is for lousy, and the H in HDL is for happy. Research also suggests that some nuts may have a beneficial effect on the lining of the arteries as it can help to lower your risk of developing blood clots that can lead to a heart attack.
When it comes to choosing which type of nut is the healthiest, you really can’t go wrong. Each contains a slightly different nutritional content, all of which are great for your health. However, there are a few that stand out above the rest.
While all nuts are about equal in terms of calories per ounce, in moderation (yes there’s that word again) nuts are a healthy addition to any diet. According to the Academy of Nutrition and Dietetics, nuts provide a balance of omega-3 fatty acids, protein, and fiber that can help you feel full and suppress your appetite.
The lowest-calorie nuts like almonds, cashews and pistachios come in at around 160 calories per ounce. It is recommended to avoid nuts packaged or roasted in oil; preferably one should eat them raw or dry roasted. It’s also recommended to read the labels to insure that roasted nuts are not heated in unhealthy fats like hydrogenated oils or in excessively high temperatures that can destroy their nutrients.
Extra, Extra: Almonds Voted The Best Nuts For Disease Prevention
As you’ll read shortly, almonds seem to do it all. Not only are they relatively low in calories, but almonds have more calcium than any other nut. Almonds are an excellent source of protein and healthy monounsaturated fats. They’re also rich in vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.
In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium. Magnesium is considered Nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote cardiovascular health by providing a punch of potassium making almonds an especially good choice in protecting against high blood pressure and atherosclerosis.
Almonds are also touted for being good for the gut as they proudly contain the most fiber. Weighing in at about three grams per ounce, compared to other nuts they are also the richest in vitamin E, a powerful antioxidant. Researchers found that help raise levels of good bacteria in the gut promoting good digestive health while they bolster the body’s immune system. As eating almonds leads to increases in antioxidant levels, this may additionally help to fight damage from free radicals.
Another appealing feature is that almonds are especially healthy for people worried about their blood sugar and offer unique benefits as one of the healthiest ways to directly impact blood sugar levels. When eaten with a meal, almonds may help to lower surges in blood sugar and insulin levels, a mechanism that may help prevent or manage type 2 diabetes and heart disease. This healthy nut’s benefits to blood sugar levels holds true even when almonds are eaten with a food that normally prompts blood sugar to spike, such as bread. One study found that when almonds were eaten with a high-glycemic index food like bread, it reduced the glycemic index (GI) of the meal. Loosely interpreted, if you spread some almond butter on your toast in the morning, it will lessen the bread’s impact on your blood sugar levels. Not many foods can make this claim.
So you may wonder how many almonds do you have to eat to have this effect? In a recent study, when one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone. However when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2—less than half the GI of the white bread only meal. That’s just nuts! All these factors increase their popularity and make them a great food for overall health.
Cash-Ew! Gesundheit…
Cashews have a lower fat content than most nuts, and the fat they do contain is extremely healthy. About 75 percent of these healthy nuts are comprised of oleic acid, the same type of heart-healthy fat found in olive oil.
Like almonds, cashews offer many of the same health benefits as they’re also high in magnesium, a nutrient that plays a crucial role in more than 300 biochemical reactions in your body. Fortunately, eating about 1 ounce of cashews provides 75 milligrams or 20 percent of the daily recommended value of magnesium, providing another simple choice to boost your intake. Studies have also proven that magnesium may help improve memory and protect against age-related memory loss.
Cashews are also particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision.
One Is the Loneliest Number
Brazil nuts hold exceptionally high levels of selenium, earning its rating as the highest natural source of this mineral. The creamy Brazil nut is being hailed as an important nut for men to consume regularly. Packed with selenium, a mineral that may protect against and prevent certain cancers, including bone, breast cancer and especially prostate by inhibiting the growth of cancerous cells. Just one nut contains more than a day’s worth of selenium, so it’s important to eat these sparingly. Recent research has hinted that too much selenium may increase the risk of developing type 2 diabetes, so stick to a serving of 3 or less. As noted one a day is truly enough.
Brazil nuts are available raw (unshelled or shelled), roasted, and salted in the stores. Since the nuts are high in polyunsaturated fats, they may turn rancid and deteriorate rather early if remain exposed to air, humidity, and sunlight. It is recommended to purchase unshelled nuts and shell them as close to when you’re ready to consume them. Brazil nuts will keep well in cool, dry place for few months. The best way to store is to put them in air-seal bags and place inside the refrigerator. This method will prevent them from turning rancid.
Artery Defenders – Pecans a New Type of Super Hero
Pecans aren’t just for making tasty pies, like other healthy nuts, they offer a slew of health benefits. Pecans are among the most antioxidant-rich nuts and may help prevent plaque formation in the arteries. In fact, a Journal of Nutrition study found that consuming pecans can help lower LDL cholesterol levels by as much as 33 percent.
Pecans actually rank extremely high in antioxidant content compared to other nuts, which means they may be beneficial for lowering your risk of cancer, heart disease and Alzheimer’s disease. Among its most significant contributions are the high levels of vitamin E. Studies have shown that eating a handful of pecans a day helps to stop oxidation of blood lipids, which may help to prevent coronary heart disease. According to a study from the University of Massachusetts Lowell, pecans may also buffer your brain health. This healthy nut contains more than 19 vitamins and minerals, including calcium, vitamin A, folic acid and magnesium, making them a smart snacking choice.
Pecans are also good for men’s health as they’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH – or enlarged prostate). About two ounces of pecans provides a dose of beta-sitosterol found to be effective. In a recent study from Purdue University found that gamma-tocopherol, the type of vitamin E found in pecans, has the ability to kill prostate cancer cells while leaving healthy cells alone.
The Heart Wants What the Heart Wants
Although it may not be the most popular nut, the walnut is hands down one of the healthiest nuts to eat. It contains the most antioxidants of all nuts, which may help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging.
Walnuts are also the richest in omega-3 fatty acids, which fights inflammation. While all nuts contain heart-healthy omega-3 fats, walnuts have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, reflected in studies that concluded that walnuts are as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, recommended eating around eight walnuts a day to achieve similar benefits.
Walnuts are also a great way to get these healthy unsaturated fats for vegetarians or if you’re just not a fan of fish, where these types of fats are predominantly found. Women might also find snacking on walnuts helpful, as their high manganese content may reduce symptoms of PMS.
The body cannot make omega-3 fats on its own, which is why it’s so important to include omega-3-rich foods in your diet. Aside from helping to protect against heart disease and stroke, omega-3 fats have been found to offer protection against wide range of illnesses, from cancer and rheumatoid arthritis to inflammatory bowel disease and depression.
Working For Peanuts, So Peanuts Can Work For You
Peanuts are generally referred to as nuts, although are technically legumes. Peanuts are high in folate, a mineral essential for brain development that may protect against cognitive decline. Peanuts can be another great choice for vegetarians who can often come up short on folate, and for pregnant women who need folate to protect their unborn babies from birth defects. Like most other nuts, peanuts provide a plethora of nutrients like niacin, and manganese, but they are also full of brain-boosting healthy fats, antioxidants and vitamin E. This makes it a great snack for kids who don’t have a nut sensitivity.
What’s the Skinny?
Pistachios are the most slimming nuts, delivering an abundance of flavor with less than four calories each. Their shells make them especially dieting-friendly as eating them in the shell automatically slows down your pace so the snack lasts longer and you eat less overall. So what’s so special about pistachios? This tasty treat may also help you breathe easier. A study out of the University of Texas M. D. Anderson Cancer Center notes that eating two ounces of pistachios daily may reduce the risk of lung cancer. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.
Hazelnuts Not Just A Coffee Flavoring Anymore
An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. Another healthy nut choice that is also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia. There are eight closely related fat-soluble compounds that are collectively known as vitamin E, but the one found in hazelnuts is the most important for humans.
The U.S. Department of Agriculture’s database shows that a 100-gram portion of hazelnuts contains 15.03 milligrams of alpha-tocopherol, second only to the 25.87 milligrams in almonds. In more practical terms, a 1-ounce snack portion of hazelnuts provides 4.2 milligrams of vitamin E, or 20 percent of your daily value. A study published in 2012 in the European Journal of Lipid Science and Technology found similar levels of alpha-tocopherol in multiple samples of hazelnut oil.
Hazelnuts have a number of benefits aside from their vitamin E content. They’re also a source of B vitamins, notably thiamine, and a number of minerals. Just 1 ounce of hazelnuts contains 86 percent of the recommended daily values for manganese, used in the production of sex hormones and the metabolism of fat. They’re also a good source of copper, magnesium and iron. For carb-conscious eaters, hazelnuts pack 2.7 grams of dietary fiber per ounce and only 2 grams of other carbs.
Last But Not Least
Macadamia Nuts Fight Back With the Most MUFAs: Although ounce for ounce they’re one of the most calorie-dense nuts, macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. This good fat lowers LDL cholesterol levels and blood pressure. A Pennsylvania State University study found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol, and LDL cholesterol by nearly 10 percent.
If these are your favorites, don’t be dismayed, Macadamia nuts are still a good nut choice. The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you’re practicing proper portion control and not downing handfuls at a time, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.
You Think You’re Slick?
How about nut oils? Are they healthy too? Nut oils are a good source of omega-3 fatty acids and vitamin E, but they lack the fiber found in whole nuts. Walnut oil is the highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do other oils. Nut oil, if overheated, can become bitter. As with nuts, use nut oil in moderation, however heart healthy these oils are still high in fat and calories.
Many people think of nuts as just another junk food snack. The bottom line is that nuts are excellent sources of protein and other healthful nutrients. They’re also kid friendly and a great way to get some essential nutrients into picky mouths that refuse veggies otherwise. They’re also a good snack choice for adults as well. One surprising finding worth considering is that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. So why not consider some of these tasty healthy choices when reaching for something to curb your appetite? Go nuts and enjoy!