Nuts For Life

Why are Nuts Good for Us?

A growing body of scientific evidence is suggesting the many health benefits of nuts:

  • May reduce the risk for heart disease
  • May prevent cancer
  • May improve blood sugar levels in people with Type 2 Diabetes
  • May help in weight control (on a calorie-restricted diet)

Nuts are concentrated in an array of nutrients, which include:

  • The “good” fats (both monounsaturated and polyunsaturated fats)
  • Protein
  • Dietary fibre
  • Phytochemicals* (plant chemicals that have disease-preventive properties)
  • Vitamin E & B-complex vitamins
  • Minerals (e.g. magnesium, iron,  manganese, potassium, calcium, zinc, copper, and selenium)

Nuts are also cholesterol-free and are naturally low in sodium

How Much To Eat Daily?

As nuts are high in fat & calories, they should be consumed in moderation.

Recommendations:

  • One handful (one ounce or 28 g) a day -> about 180 calories and 18 g of fat
  • Choose unsalted, raw or dry roasted nuts  instead of those that are fried and coated in salt, sugar or chocolate
  • Eat a variety of nuts to benefit from the wide range of nutrients in nuts

How  Much is a Handful of Nuts?

  • 20 almonds
  • 15 cashews
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tablespoons of pine nuts
  • 60 pistachios in shells
  • 10 whole walnuts
  • A handful of mixed nuts

Ways to Enjoy Nuts

  • As a yummy snack
  • In cakes, breads, pies & tarts
  • A sprinkle in breakfast cereals, salads & pastas
  • Ground up in smoothies and as nut butters

The Australian nut industry posits that  “a handful of nuts, five times a week, can reduce the risk of developing heart disease.”

 References: www.nutritionaustralia.org; www.aboutnuts.com