We're nuts about nuts

By Susan L. Burke, MS, RD/LD,CDE
eDiets Chief Nutritionist

September 1, 2005

I'm nuts about nuts. My colleagues at work know if they're having a hankering for a peanut, they can always find some, in the shell, at my desk. I think nuts are nearly the perfect food. They're little nuggets of complete nutrition.

Nuts contain all three major nutrients -- protein, carbohydrate and fat. They're portable, natural, and satisfying. And when I say that they're healthy, that's just the tip of the iceberg.

The Food and Drug Administration (FDA) in 2003 approved a health label for some nut varieties that suggests that eating 1.5 ounces daily (along with a calorie-controlled diet that is also low in saturated fat and cholesterol) can reduce the risk of heart disease . Packages of almonds, hazelnuts, pecans, pistachios, walnuts and peanuts can carry this claim, but all nuts contain health benefits, as part of a healthy diet.

Good Fat Promotes Good Health

You may still think that all fats are bad, or that a no fat diet is best for weight loss and weight control. But that is old, old news. The truth is that all fats are not created equal. In fact, research shows that by consuming a certain type of fat, you can increase your immunity and maintain your weight.

People who eat nuts are healthier. A study published in the July 2005 issue of the Journal of the American Dietetic Association (JADA) shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart. Other large-scale studies, including the Physician's Health Study, the Iowa Women's Heath Study and the Harvard Nurses Health Study, also found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower bad LDL cholesterol.

The new USDA Dietary Guidelines 2005 recommends eating less saturated fat from fatty meats and whole milk dairy, and suggest that people consume the majority of their daily fat calories from sources of polyunsaturated and monounsaturated fatty acids, namely from plant sources including nuts and seeds.

Don't be afraid to eat nuts as part of your healthy diet. Although high in fat, unlike butter or margarine, nuts contain the type of fats that promote heart health and immunity, including omega-3 fatty acids and monounsaturated fat. They also contain vitamins, minerals, and fiber. Nut butters can be healthy, and I recommend buying a brand made without hydrogenated fat or added sugars.

Some facts on nuts:

·   One ounce of nuts contains on average approximately 190 calories and ranges from 13 grams (cashews) to 22 grams of fat (macadamia nuts).

·   All nuts are cholesterol-free and are very low in saturated fat and sodium, naturally.

·   Nuts provide varying amounts protein, vitamins and minerals, carbohydrate and fiber.

·   Nuts are rich in immunity-promoting phytochemicals, important in preventing heart disease , stroke and other chronic

diseases.

·   Nuts are low in saturated fat and contain no trans fat: they contain mainly heart-healthy monounsaturated and polyunsaturated fats.

·   Research shows eating nuts will raise the percentage of unsaturated fats and lower the percentage of the "bad" saturated fats in the bloodstream.

·   The American Institute for Cancer Research (AICR) supports the FDA decision to permit nutrient content claims for foods rich in omega-3s, given a link between omega-3s and reduced risk of some cancers. Walnuts are a beneficial source of this essential nutrient, an alternative source for people who don't care to eat fish.

·   The American Heart Association (November 2002) recommends a diet containing a daily dose of omega-3-rich foods, such as fish, walnuts, flaxseed and some vegetable oils.

 

Nuts & Nutrition

Almonds: 1 ounce = approximately 24 kernels. Rich in vitamin E, folic acid and blood pressure-lowering minerals magnesium, potassium, calcium, phosphorus and iron. One ounce contains as much calcium as a 1/4 cup of milk and are the best whole food source of vitamin E in the form of alpha-tocopherol, a cancer-preventative antioxidant.

Walnuts: 1 ounce = approximately 14 halves. Walnuts are one of the most nutrient-dense whole food sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Also a good source of magnesium, phosphorus, and copper.

Pecans: 1 ounce = approximately 20 pecan halves: A good source of vitamin A, vitamin E, folic acid, copper, calcium, magnesium, phosphorous, potassium, manganese, zinc and B3 (thiamin).

Hazelnuts (filberts): 1 ounce = 20 hazelnuts. Rich in folate, vitamin E and B-vitamins, and calcium, magnesium and potassium. Pistachios: 1 ounce = approximately 47 kernels. Rich in minerals, especially potassium and phosphorous. A good source of carotenoids, a potent antioxidant.

Peanuts: 1 ounce = approximately 1 small handful. Peanuts are actually legumes, and are the highest in protein. Peanut butter and peanuts are rich in vitamin E, folate, potassium, and zinc.

Cashews: 1 ounce = approximately 18 cashews. An excellent source of copper and a good source of magnesium, iron, zinc and biotin.

Brazil Nuts: 1 ounce = approximately 6-8 nuts. These large nuts are rich in protein, copper, niacin, magnesium, fiber, vitamin E and selenium, noted as protective against cancer and as an immune-promoting mineral. Just two medium nuts contain 200 micrograms of selenium.

Macadamia Nuts: 1 ounce = approximately 10-12 nuts. High in protein, fiber, healthy monounsaturated fats, potassium and magnesium.

Add Nuts to your Daily Diet

The secret to eating nuts is to include them in your daily menu instead of adding them. Because they're high in fat, they're also high in calories... they're small nuggets of good nutrition , but a little goes a long way.

Mix it up: Eat a variety of nuts, but we're not talking chocolate covered peanuts or yogurt covered pecans. Best choices are whole or chopped nuts, dry roasted, raw or blanched.

Unshelled nuts are a good diet strategy. Working a little for your food improves your diet. It pays off if you need to shell them, because you tend to eat less . When nuts are shelled for you, they're too easy to overeat.

Portion control: If you prefer shelled nuts, portion them into baggies. Chew slowly, savoring the taste. Since nuts are high in fat, fiber and protein, they will satisfy you. Wait at least 15 minutes to let your stomach catch up to your brain.

Trail mix: Make your own trail mix. Instead of buying pre-packaged (usually coated with oil and salt), mix an ounce each of dry roasted or raw peanuts, almonds, walnuts, cashews, and an ounce each of sunflower seeds, pumpkin seeds and raisins. Portion into baggies to control your intake.

Other nutty ideas... Add chopped or slivered nuts for crunch and nutrition to:

·   Casseroles

·   Salads

·   Pasta and rice dishes

·   Morning cereal (hot or cold)

·   Hot vegetables

·   Desserts: add slivered almonds or diced walnuts to nonfat frozen yogurt or sprinkle on fresh fruit cups

For complete nutrient information about nuts, go to the International Tree Nut Council website, www.nuthealth.org.

eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.