Nutritious Nuts

Article by Amy Bragagnini, MS, RD, CSO
Posted on September 29, 2007

Many people feel that nuts are an unhealthy and “fattening” snack. This may be because many times they are used in ice cream, brownies, pies, and cookies, which make them a part of a high fat/sugar snack. However, nuts have been given a bad reputation; several studies have been completed over the past few years that show nuts in a new light. Eating a small portion of nuts a few times a week can actually benefit one’s health. Nuts are high in protein, filled with healthy monounsaturated fats, antioxidants, vitamins and nutrients. Increasing your intake of nuts may help improve your overall health in a variety of ways.

Cardiovascular health: several studies suggest that eating nuts can help to lower LDL or bad cholesterol levels. The monounsaturated and polyunsaturated components of the nuts may help to improve cholesterol levels and reduce heart disease. Nuts are also a good source of plant sterols, which can be helpful in lowering cholesterol. In addition, walnuts contain omega-3 fatty acids. These can be beneficial to reducing the harmful plaques that form in the arteries and they can help reduce swelling in the body.

Cancer prevention: Brazil nuts contain a high amount of selenium. Research suggests that increasing intake of selenium might help to reduce your risk of several cancers such as breast and prostate. Selenium is a powerful antioxidant that can help rid your body of free radicals, which can be harmful to healthy cells.

Diabetes and obesity: snacking on nuts can be helpful in the prevention of diabetes and obesity. Nuts are high in fiber, protein, and healthy fat. Eating these as snacks can help you to feel fuller longer, which may help prevent you from overeating at mealtimes (which can lead to obesity). Being at a healthy weight and avoiding being overweight can help prevent diabetes, heart disease, and stroke.

Nuts should be consumed in moderation and as part of a healthy diet. The recommended serving size of nuts should be approximately one to two ounces (a fourth of a cup or a small handful). Please keep in mind that, while nuts are high in a healthy fat, they are relatively high in calories so make sure you are watching your portion sizes.