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Many recent studies have shown that nuts can help reduce the risk of heart disease.  While nuts are high in calories and fat, the fat in nuts is considered heart healthy.  Nuts are a healthy choice because they contain:

·   Low levels of saturated fats and no cholesterol

·   High levels of monounsaturated and polyunsaturated fats.

·   Phytochemicals (phytoestrogens, phenolic compounds, flavonoids).

·   Dietary fiber.

·   Plant protein, which makes them a good alternative to meat

·   Vitamins E, B6, niacin, and folic acid.

·   Minerals such as magnesium, zinc, iron, calcium, copper, selenium, and       potassium.

Nuts can help lower LDL (bad) cholesterol when eaten in place of saturated and trans fats.  Monounsaturated and polyunsaturated fats, antioxidant phytochemicals, vitamins and minerals including folate, and the amino acid arginine in nuts help maintain healthy blood vessels.

Even if you need to lose weight, you can still eat nuts, if nuts are substituted for other high calorie foods.  For example, 1 handful of nuts and a piece of fruit, can provide that satisfying mid-afternoon snack, but still be lower in calories and saturated fat than a candy bar.

Are all nuts good for you?

Most nuts–including almonds, walnuts, pecans, cashews, Brazil nuts, chestnuts, hazelnuts, peanuts, and pistachios contain mainly mono-unsaturated fats.  Many nuts, particularly walnuts, contain omega-3 fatty acids.  Omega-3s are a form of fatty acids that may benefit your heart.  Other nuts, like 1 ounce of almonds, provide the amount of calcium in 1/4 cup of milk as well as 3 grams of dietary fiber.

What about nut butters?

Nut butters like peanut, almond and cashew butter provide the same nutrients as nuts but in a more concentrated form.  For example, 1 ounce of peanuts (28 kernels) has 170 calories whereas 2 level tablespoons of peanut butter have 190 calories.  Choose natural peanut butter (oil separates at the top of the jar), if you want to avoid the trans fat and sugar in many name brand peanut butter.

How often should I eat nuts and what amount should I eat?

Nuts are easy to store, easy to take with you to work or school but nuts are also easy to overeat.  Most people can enjoy about one ounce/handful of a variety of nuts daily without getting too many calories.  The chart below gives information on calories, types of fat and fiber content of one ounce of nuts.

   *MUF = monounsaturated fat, PUF = polyunsaturated fat, SAT = saturated fat

Suggestions on how to include nuts in your diet

• Enjoy peanut butter or almond butter toast in the morning for breakfast along with fruit or juice.
•  Add nuts to stir fry meals or cooked vegetables, like green beans with slivered almonds.
• Sprinkle sliced or chopped nuts into hot or cold cereal in the morning.
• Have a handful of roasted or raw nuts, instead of eating chips as a snack.
• Try a handful of nuts and a piece of fruit in place of cookies or candy bars.
• Include nuts on a large salad meal at lunch instead of added cheese.
• “A handful, not a can full.”  Never eat nuts directly out of a jar or can.  Take out a handful and put the container back in the cupboard before you start to eat the nuts.
• Roasting nuts gives them a fuller flavor, and is a good way to prepare nuts as a garnish. Place nuts evenly on a sheet pan and roast in a 350° F oven for 5 to 10 minutes. Small nuts, such as slivered almonds or chopped hazelnuts, can be toasted in a dry frying pan over a fairly high heat. Keep the nuts moving, with a spatula, to keep them from burning.
•  Make a batch of trail mix (use the recipe below) and store in a covered container. Use 1/3 to 1/2 cup as a snack, or 1 cup of trail mix as a meal replacement on occasion. Trail mix travels well and doesn’t need to be kept cold.  

Trail Mix (1 cup recipe)

1/4 cup unsalted, roasted or raw nuts

1/4 cup dried fruit (raisins, craisins, apricots, apples, cherries)

1/2 cup of a combination of cereal, pretzels, low fat crackers, chex mix

If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below.