Go Nuts for Nuts

You’ve surely noticed health claims on food packaging related to diseases like heart disease and a healthy diet low in saturated and trans fat may reduce risk of disease. The US takes this claim a bit further. Their packaging states, ‘…Eating one and a half ounces per day of (insert name of nut) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.’ Included nuts are almonds, peanuts, pecans, pistachios, walnuts, hazelnuts, and some pine nuts. Health nut or not, we should all be eating more nuts. Their combo of fiber, protein, fat and antioxidants make them an ideal addition to meals and snacks. Nuts (along as they aren’t chocolate or yogurt covered) can help with fullness, weight management, and more recently it’s thought, heart health. In fact, February is Heart Month, and according to the Heart and Stroke Foundation, heart disease is the leading cause of death by disease in our province. In fact, ten people die each day from heart disease and stroke in Newfoundland and Labrador. Desserts aside, here are some healthy ways to enjoy nuts.

Almonds. Believe it or nut, almonds are technically seeds of almond tree fruit. They are an excellent source of vitamins E and folate, and also provide magnesium and calcium. Almonds are a versatile ingredient and work well in cereals and baked goods, salads, yogurt parfaits, and are a tasty snack on their own. One ounce is about 23 nuts (the size of a post-it note) have 160 calories.

Peanuts. These nuts are usually easy on the pocketbook. They are rich in heart-healthy mono and polyunsaturated fats, and are also a source of copper, magnesium and vitamin E. Peanuts work well in Asian stir-fry's, trail mix, and as an ingredient in sauces and dips. One ounce of peanuts is 161 calories and about 28 nuts.

Pecans. These nuts are rich in heart-healthy monounsaturated fats and antioxidants, and have the most antioxidants of any nut as a matter of fact. Their flavor goes well with a number of dishes, including salads, coatings for fish and poultry, or roasted with spices, like cinnamon, for a snack. One ounce of pecans will be about 19 halves and 190 calories.

Pistachios. These are often referred to as the weight loss nut. When in shell, eating pistachios often aids with portion control and slower food consumption. Pistachios are a great addition to salads, and delicious as a coating to chicken, fish and meats. One ounce will run about 158 calories and be 40 nuts.

Walnuts. These nuts are integral to the Mediterranean style of eating, which is well known for its health promoting factors. Walnuts are rich in omega-3 fats and antioxidants. Eat walnuts with salads, baked fruits, oatmeal, muffins and loaves. One ounce of walnuts will be 14 halves and have 185 calories.

Hazelnuts. Also known as filberts, these are another easy-on-the-wallet nut. These nuts are high in monounsaturated fats and excellent sources of minerals copper, manganese and vitamin E. They go well with sweet, savory and citrus flavors, and are most commonly used in chocolate (think Ferrero Rocher and Nutella). One ounce of filberts will be 21 pieces and have 178 calories.  

Pine Nuts. These nuts are delicious, but can run you a pretty penny. They are good sources of vitamin K, manganese, phosphorus and magnesium. Pine nuts are standard in Italian foods and most often known for being an ingredient in pesto. The light flavor of pine nuts goes well to salads, pastas, and sautés. About one ounce of these nuts will have 191 calories and be 167 pieces.  

There are many other varieties of nut, and although not listed here, some can be equally as nutritious, including Brazil nuts, macadamia, and cashews. To get the most out of eating nuts, opt for unsalted varieties and swap them for higher calorie and saturated fat laden foods.

As seen in The Telegram February 4, 2013