It’s no secret that nuts are a healthy and delicious snack, but how exactly are they helping us? We’ve got the answers. Nuts are tasty, convenient, nutrient (and calorically) dense snacks with numerous health benefits! They are suitable for people who eat more low-carb or low-grain/gluten type diets but should be a part of everyone’s healthy diet. The most popular nuts and their fibre values are:
- Almonds: 3.5 grams
- Pistachios: 2.9 grams
- Hazelnuts: 2.9 grams
- Pecans: 2.9 grams
- Peanuts: 2.6 grams
- Macadamias: 2.4 grams
- Brazil nuts: 2.1 grams
The specific health benefits of nuts are highly satiating and loaded with antioxidants. Nuts are an excellent source of healthy unsaturated fatty acids. They’re also really nutrient-dense. Mixed nuts are a source of vitamin E, magnesium, fibre, complex carbs and plant-based protein. Some nuts stand out for being notably high in certain nutrients like Brazil nuts are high in selenium, walnuts are high in plant-based omega-three fatty acids, and walnuts + Mac nuts are high in omega nine fatty acids.
Nuts also contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals. For instance, macadamia nuts have been shown to lower cholesterol. They’re also beneficial for Type 2 Diabetes and Metabolic Syndrome: they are low in carbs, don’t impact blood sugar, and have strong anti-inflammatory properties.
Here are some great ways to add nuts to your diet:
- Enjoy them whole, chopped up or as a nut butter
- Nut milk (almond, cashew, etc.)
- Use almond flour in your favourite banana bread recipe
- Use almond flour instead of breadcrumbs when making meatballs or burgers
- Use walnuts when making a pesto
- Top your favourite muffin with chopped walnuts
- Mix nuts into a salad or a handful into a smoothie
- Make cheese with cashews or macadamia nuts
