Monday, December 09, 2019
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A staple snack when out and about, nuts can be a very healthy part of your diet. Nuts are full of protein, healthy fats, and important minerals. Peanuts (and all nuts) have a low glycemic index, so they can also be a healthy choice for people with diabetes. Some nuts are healthier than others, so let’s explore some different kinds of nuts and you’ll see that when it comes to incorporating nuts into your diet…there’s “nut-ting” to it!
Almonds
Almonds are an excellent source of healthy unsaturated fats, vitamin E, and fiber. Research has shown that eating almonds may improve cholesterol and reduce the risk of heart disease. The best almonds to choose are whole raw almonds without salt. Mix some with dried fruit like raisins, dates, or prunes for a great afternoon snack. Careful though: Almonds are HARD, and can be problematic for some folks who have sensitive digestion.
Cashews
Cashews are delicious but they are higher in saturated fat and lower in fiber than many other nuts. Still though, some research suggests that they may help lower cholesterol. So, don’t feel too bad about fishing through the nut bowl for the cashews!
Walnuts
Walnuts were once thought to be good for brain health because of their wrinkly brain-like shape. They are rich in omega-3 fatty acids. Walnuts have been shown to be good for heart health and may also help with maintaining a strong memory. Try putting some on your oatmeal or granola or add them to a salad.
Peanuts
Peanuts are a staple food in many cultures. Technically, they’re actually legumes, not nuts! As legumes, they are part of the same family as peas and beans. They are rich in protein, fiber, copper, and folate. Unsalted peanuts are the best choice, but you may also want to explore other varieties. Just pay attention to the sodium and sugar content. Peanut butter is great spread on toast, can be mixed into yogurt, or just eaten plain. Peanuts can be incorporated into many savory dishes, such as Thai noodle dishes.
Hazelnuts
Though you might enjoy hazelnuts the most in chocolatey hazelnut spreads, hazelnuts are tasty on their own too. They are rich in vitamin E, magnesium, and manganese. You can incorporate them into baked goods, but they work well in savory foods too, including salads or sauces like pesto.
Brazil nuts
Brazil nuts can be part of a healthy diet but don’t eat too many of them! They contain high levels of selenium. We need selenium in our diet, but not too much. It is safe to consume one to three Brazil nuts per day.
If you’re feeling inspired to work more nuts into your diet, try this recipe!
