If only food manufacturers hadn’t added salt to the more popular nuts, they would be an overall winner of a snack. They’re an excellent source of plant protein, which helps to promote sustained energy and smooth muscle tone. They’re also packed with unsaturated fats, fibre and some key vitamins and minerals. The downside is that 100g of salted nuts contains around 2g of salt, a third of the guideline daily allowance, so beware if you have been told to regulate salt intake.
Not all nuts are equal, and a smart choice, depending on what’s available, could directly support your health goals. Almonds are very high in monounsaturated fatty acids, and studies have shown that daily consumption of almonds can help to reduce levels of bad LDL cholesterol. Eating whole almonds with their skins on exposes you to a range of antioxidants, which help to reduce the risk of heart disease and they also help to regulate blood sugar levels. Don’t neglect Brazil nuts and walnuts; they’re full of omega 3, which helps to reduce inflammation and the build-up of plaque in the blood vessels, stabilize heart rhythms and improve blood flow.
BOTH OMEGA 3 AND OMEGA 6 FATTY ACIDS are key to optimal health, but the ratio is key as excessive levels of omega 6 can cause inflammation and may increase the risk of chronic disease. High levels of palm oil in the modern diet have disrupted this ratio, so choosing nuts that are rich in omega 3 can help redress the balance.
NUTRITION NUMBERS
per 100g roasted, salted nuts
→ ALMONDS
Calories: 612 » Protein: 21g
Fibre: 7g » Saturated fat: 4g
Monounsaturated fat: 38g
Salt: 1g
→ CASHEWS
Calories: 611 » Protein: 20g
Fibre: 3g » Saturated fat: 10g
Monounsaturated fat: 29g
Salt: 1g
→ PEANUTS
Calories: 589 » Protein: 25g
Fibre: 6g » Saturated fat: 9g
Monounsaturated fat: 22g
Salt: 2g
→ PISTACHIOS
Calories: 601 » Protein: 18g
Fibre: 6g » Saturated fat: 7g
Monounsaturated fat: 18g
Salt: 1.3g
Peanuts and cashews are actually legumes and not nuts at all and they contain more starch than traditional nuts, so that they are more likely to lead to weight gain. Cashews are particularly starchy, containing over four times as much starch as an almond and double the starch of a peanut. The fat profile is also different, being generally higher in saturated fats than other nuts.
When it comes to micronutrients, there’s more good news: both pistachios and almonds are full of potassium for a healthy heart and an excellent source of folate and vitamin E, both of which play a key role in fertility. Cashews are rich in zinc, which is important for almost every bodily system, including the brain and nervous system, reproduction, energy, the immune system and great skin and hair. Peanuts are a good source of B vitamins, which are vital for energy production, as well as calming the nervous system.
THE RIGHT BITE
Raw, unsalted nuts (if available) are definitely the ones to choose, as roasting nuts reduces the nutrient content and eating salted nuts can easily take you over the daily recommended limit for salt. The best nuts to choose are almonds – they’re practically a ‘superfood’.
REMEMBER, HEALTHY EATING IS NOT ABOUT THE CALORIES. But if you still can’t bring yourself to eat nuts because you think they’re fattening, then it might help to know that essential fatty acids help to speed up the metabolism and burn fat.