Nuts are Better for You Than You Think

Published on: April 14, 2002

by Amy Chen

If you've been avoiding nuts because of the fat, I've got news for you. Nuts are great for your health and are a nutritious addition to a healthy diet. There are a handful of varieties of nuts, including almonds, walnuts, macadamia nuts, peanuts, brazil nuts, hazelnuts, pistachio nuts, chestnuts and more. Though the varieties do differ in nutrient composition, they are all good sources of monounsaturated fat, protein, fiber, vitamins, minerals and phytochemicals considered to be beneficial for heart disease prevention, cholesterol lowering, cancer prevention, and an adjunct to weight loss.

Most nuts have about 14 grams of fat in a one-ounce serving. The kind of fat in nuts is mainly monounsaturated and polyunsaturated fats. Monounsaturated and some polyunsaturated fats are beneficial for the heart. These fats in nuts do not raise blood cholesterol, and in fact can help to lower the ratio of LDL (the bad) to HDL (the good) cholesterol. Walnuts in particular have been shown to significantly lower serum total cholesterol and improve the HDL:LDL ratio. Walnuts have also received much attention because they contain omega-3 fatty acids (like in fish oils) which are heart protective and have been shown to improve heart circulation. Almonds have been shown to lower total triglycerides. Most nuts are very low in saturated fat, and as with all plant foods, nuts have no cholesterol.

Nuts and olive oil have been researched as part of the "Mediterranean diet". The Mediterranean diet is composed of a moderate percentage of fat similar to the American diet, but it is much higher in monounsaturated fats than saturated fats. Researchers believe that the incidence of heart disease and elevated cholesterol is so much lower in Mediterranean countries compared to North America because of the high proportion of monounsaturated fat in the Mediterranean diet versus the relatively high proportion of saturated fat in the American diet.

Nuts have also been shown to help with weight loss. In subjects following a reduced calorie diet enriched with or without nuts, the group eating the diet with nuts had better outcomes than group on the nut-less diet. In the nut group, fewer people quit the diet and more people were able to keep the weight off after a couple years. Though both diets were successful in getting people to lose weight, the group that ate nuts showed longer lasting compliance and results, which are two of the most important goals in weight loss management. Researchers think that the tastiness of the nuts helps dieters enjoy food and feel less deprived, and the good fat content contributes to satiety which helps them feel less hungry.

Nuts are a good source of plant protein. Plant protein from nuts can be beneficial to health because it does not cause the blood to become more acidic, and it is less taxing on the kidneys than animal protein. Peanut butter on whole wheat bread, walnuts with couscous, almonds with bulgur, and macadamia nuts with wild rice are all examples of heart healthy sources of good protein, fiber, vitamins, minerals, and phytochemicals. Nuts are also healthier than animal protein sources because they have no cholesterol and very little saturated fat.

Nuts are a good source of fiber. Fiber helps to rid the body of wastes and metabolic by-products and prevents constipation. Soluble fiber can help to lower serum cholesterol. There is strong evidence that a good daily intake of fiber (about 35 grams daily) has a protective effect in heart disease and certain types of cancer. Fiber is also emphasized to people with diabetes and who are insulin resistant. Fiber slows glucose absorption and helps to keep blood sugar levels from spiking.

Nuts are vitamin rich foods. Nuts are a great source of the famous fat soluble antioxidant vitamin E, a heart, cancer, and cataract protective vitamin necessary for healthy cells. Most people get less than 50% of the daily value (%DV), especially the alpha-tocopherol form of vitamin E. Almonds, hazelnuts, and peanuts are among the healthiest, richest food sources of vitamin E. Just one ounce (about 20-25 almonds) provides 37% of the %DV for vitamin E, and about 50% of the recommendation for alpha-tocopherol. Nuts such as brazil nuts are a good source of selenium, another antioxidant. Nuts also contain folic acid, an important B-vitamin that may help protect against stroke and heart disease. Folic acid is especially important in the diet of pregnant women to prevent neural tube defects in infants. Other vitamins included in nuts are the B vitamins thiamin, riboflavin, niacin, biotin, and pyridoxine which are necessary for energy metabolism.

Nuts are mineral rich foods. Almonds especially are rich in calcium, magnesium, and phosphorus, necessary for strong bones and teeth. Nuts can also contain significant amounts of iron, which is necessary for oxygen transport in the blood; zinc, which is used for protein metabolism and wound healing; and copper, another mineral necessary for blood oxygen transport and which may also be heart protective.

Nuts are chock full of phytochemicals, and nutrition research is still discovering more beneficial phytochemicals in the healthy nut. One particular phytochemical called reservatrol has been found in almonds. You may be familiar with the widely publicized studies of reservatrol in red wine. Reservatrol has antioxidant, cardioprotective, and anti-inflammatory properties, and is widely believed to be responsible for the "French Paradox," explaining why the French have a lower incidence of heart attacks despite a diet rich in butter and cream. Other phytochemicals found in nuts include plant sterols, which are cholesterol lowering, and bioflavonoids, indoles, and phenolic compounds which are all implicated in cancer prevention.

No matter how you munch them, nuts are a healthy addition to a balanced lifestyle. Use nut butters as delicious spreads. Blend them into smoothies. Toss chopped nuts with salad. Mix chopped nuts into ground meat dishes. Puree nuts into sauces and gravies. Incorporate them into baked breads, muffins, cakes and cookies. Add them to a mix of whole wheat pretzels, raisins, and dried fruit for a tasty vitamin and mineral rich trail mix. Get creative with kids using nuts, peanut butter, colorful fruits and veggies, lowfat cheese cubes, mini marshmallows, and toothpicks. Or just eat them plain as a quick and tasty snack. The oils in nuts tend to go rancid, so store uneaten nuts in an airtight, opaque container in the refrigerator or freezer to prevent the oils from oxidizing. Buying raw nuts instead of roasted nuts can extend the shelf life of nuts because the heat from the roasting can hasten the oxidation process, causing the nuts to spoil quicker. To reduce your intake of sodium, choose unsalted nuts and add a little bit of your own salt or seasonings to taste. For a south of the border kick, toss unsalted pistachios with pico de gallo chile powder and a squeeze of lime. For a healthy alternative to potato chips, sprinkle barbecue flavoring or ranch dressing seasoning onto unsalted nuts. These flavorings are generally high in sodium, so read the labels and use sparingly.

Current research has consistently confirmed that nuts don't deserve the bad rap on health, and in fact nuts should be hailed as a health food. Nuts are full of healthy fats, protein, fiber, and all kinds of wonderful vitamins, minerals, and phytochemicals that in moderation are great for you. Remember that nuts are high in calories, so be sure that you're eating a balanced diet and getting good exercise. As a replacement for other fatty and unhealthy foods and snacks, good quality, minimally processed nuts are definitely an excellent whole food source of nutrition. You might say we've got new reason to go nuts.

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