Nuts: The Unsung Hero of a Healthy Diet? A Veteran’s Take.

How often are you reaching for a handful of nuts? You know, that planetary health diet everyone was buzzing about? The one suggesting a daily portion of nuts, alongside all those fruits, veggies, and whole grains? Well, that diet is estimating that we could prevent 40,000 early deaths a day by just tweaking our eating habits. Pretty significant, right?

Still, my colleague Sarah Berry, chief scientist at Zoe, points out that many people skip nuts entirely. In the UK, we’re looking at an average of just 6g a day. Some research suggests other parts of the world are doing better, but globally, there’s a sense that people aren’t fully aware of just how advantageous nuts can be.

Often, I hear people say they avoid nuts because they’re “high in fat”. It’s an understandable concern. Yet, this is a classic case of judging a book by its cover. The studies I have seen show that nut consumption can actually aid in managing obesity and minimizing the risk of cardiovascular disease, type 2 diabetes, and even some cancers.

So, what’s the deal here? And how can we make the most of these little powerhouses?

What are We Talking About When We Say “Nuts?”

Okay, let’s get something straight right away. Botanically speaking, things get tricky. But for our purposes, when I say “nuts,” I’m talking about those things that generally fall into the category of “tree nuts”: almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, and walnuts.

How Much Should You Actually Eat?

Generally, the recommendation I have seen repeated is about 30g daily, or at least five days a week. Think of those little pub peanut packs. Roughly one of those. Or, if you’re a nut butter fan, two tablespoons should do it. My friend Sze-Yen Tan over at Deakin University recommends this portion and often eats cashews or peanut butter, and his research speaks for itself.

Why Should You Bother?

Nuts are nutritional goldmines. I am referring to the trifecta of healthy fats, protein, and fiber. I’ve seen it firsthand. They help keep your blood sugar stable, your energy up, and your hunger at bay. Also, they are teeming with micronutrients and vitamins.

I’ve seen studies that confirm nuts can lower the chances of heart issues. I am talking about eating a handful of mixed nuts regularly, resulting in lower rates of heart attack, stroke, and heart disease-related deaths when compared to a control group who cut fat intake.

One particular study showed that swapping regular snacks for nuts can boost blood vessel function and reduce cholesterol in about six weeks, reducing cardiovascular disease risk by a significant margin. That’s a game changer.

One Nut Better Than Another?

Truthfully, all nuts bring something valuable to the table. Any type you pick contains unsaturated fats for heart wellness, protein for satiety, fiber for good digestion and healthy gut bacteria, and those antioxidant-rich polyphenols.

That being noted, some have extra perks. Brazil nuts are an excellent source of selenium. Walnuts offer the highest amount of plant-based omega-3s, a great alternative for those who don’t eat fish. The pigments in pistachios support eye health. And almonds? Well, they’re packed with nutrients. In my experience, eating them instead of typical snacks can enhance heart function, even when we’re stressed. And don’t count out peanuts! They are teeming with vitamin E.

In my experience, a diverse mix is your best bet.

What About Flavored Nuts?

Okay, here’s where I get a little strict. Aim for plain or lightly roasted most of the time. Those flavored varieties are often loaded with salt and sugar. Still, I’m not saying never indulge. But perhaps try roasting your own with spices and herbs at home.

Chocolate-Covered? Now We’re Talking…

Okay, good news here. Dark chocolate-covered nuts, especially those with 70% cocoa or more, are a decent choice. Dark chocolate provides better perks than milk chocolate because of its higher polyphenol content and lower sugar. The key is moderation. A handful can be a nice balance of enjoyment and nutrition.

Even chocolate-nut spreads can be okay. Search for the ones that are rich in nuts and low in sugar. Always read those labels!

Will Nuts Make You Gain Weight? The Calorie Question.

This is an old myth. The studies I have witnessed prove that people who eat nuts regularly often have lower body weight and less body fat. It’s because they are filling and keep you satisfied, so you’re less tempted to grab junk food later. Plus, a percentage of the calories in nuts remain undigested. Bonus points for your gut microbiome, too!

Also, I am here to tell you that the fat in nuts isn’t the enemy. Yes, they can be up to 80% fat. But that “fat” is mostly the healthy, unsaturated kind.

Can You Overdo It?

Indeed, you can. It’s tempting to overeat, especially the salted ones. I have seen it many times, pre-portioned packs can help. And when you eat too many of anything, you miss out on other key nutrients.

Skin On or Off?

If you like them, go skin-on. Those skins contain beneficial plant compounds, antioxidants, and plenty of fiber for gut health. That being noted, the skin can sometimes taste bitter after roasting.

Do You Need to Soak Them?

I am not sure why “activating” nuts is a thing. The idea is to remove antinutrients, but I have seen little scientific support for this.

Nuts in the Kitchen: Beyond Snacking.

If you’re bored of snacking, incorporate nuts into your cooking! They’re crucial for protein in vegetarian and vegan diets. I have witnessed great success by sprinkling them on porridge. They are also great in salads.

Nut-Based Products: Worth the Hype?

Nut butters, milks, and oils can absolutely be part of a healthy diet. I’d advise you to find nut butter that contains only nuts. Whole nuts are still king, in my opinion, but nut butter can be helpful for those who struggle to eat them whole.

Nuts and Kids?

I advise whole nuts should be avoided in children under five due to choking hazards. However, ground nuts, crushed nuts, and nut butters can be introduced around six months old.

In the past decades, I have seen that allergies have increased in recent decades. It’s now often suggested that babies should be exposed to allergenic foods like peanuts early to minimize allergy risk. But obviously, always follow medical guidance.

The Cost Factor: How to Eat Nuts on a Budget.

Finally, let’s tackle the elephant in the room. Nuts can be pricey. However, peanuts tend to be the most economical choice. Buying in bulk and searching the baking aisles will help save money. Look for mixed nuts rather than whole ones to save even more.

So, there you have it. My (slightly nutty) perspective on the wonderful world of nuts. Get snacking!

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