Health benefits of nuts

October 28, 1:19 PMDenver Weight Loss ExaminerTracey Keeley

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When most people think of nuts the first two things that pop in their mind are calories and fat.  It’s true nuts are pretty high in calories and fat, but they can and should be part of a healthy diet.  The key, as with many foods, is to limit the quantity.  So, as long as you portion out a healthy serving instead of sitting down with a bag of pistachios you can reap the health benefits of nuts.

Nuts are an excellent source of protein, rich in fiber, phytonutrients, and antioxidants.  Although nuts are high in fat, it’s mostly omega 3, the “good” fat that has been shown to reduce cholesterol.  Additionally, a Harvard study found that women who ate at least 142g of nuts a week were 35% less likely to have a heart attach than women who ate less than 28g of nuts a month.  The Iowa Women’s Healthy Study also found that people who ate nuts regularly have lower risks of heart disease.  This study found that women who at nuts more than four times a week were 40% less likely to die of heart disease.

So, which nuts should you go for?  The FDA has approved a heart health claim for seven different nuts: almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts.  Each of these varieties contain less than 4g of saturated fats per 50g serving.

Keep in mind – moderation is the key.  Try sprinkling nuts on salad or soup.  They can also be good added into a stir fry or other entrees.  When baking substitute nuts in place of chocolate chips.  Be creative and you’ll find all kinds of ways to get more nuts into your diet.

Of course, nuts are delicious on their own as well.  To make a small serving seem bigger, buy raw nuts in the shell.  Raw nuts are cheaper and you avoid all the added salt of the processed varieties.  The time you spend breaking the nut out of the shell will help make that small serving seem like more – also a great way to slow down your eating.

This is the perfect time for nuts.  Grocery stores have several varieties and good sales available right now.