Nuts: A Delicious and Healthy Choice

 

Nuts are one of my favorite snacks, as they are a simple grab-and-go treat. Each type tastes great and has various health benefits as well. A small handful of nuts including peanuts, cashews, almonds, walnuts,  macadamia nuts, pistachios, and pecans are excellent sources of plant-based protein, and provides monounsaturated fat, a substance that helps lower "bad" (LDL) cholesterol while maintaining "good" (HDL) cholesterol. Eat only one or two Brazil nuts for health rewards.

 

Nuts are delicious and crunchy. The ones mentioned in this post contain ample plant-based protein, antioxidants, fiber, vitamins, and minerals too.

 

Brazil nuts are a good source of both monounsaturated and polyunsaturated fats, vitamins, and minerals. Don’t eat more than one or two at a time, because this nut contains selenium, a mineral that is good for the body only in trace amounts.

 

Peanuts provide ample plant-based protein, fats, vitamins, minerals, and antioxidants. Eat a spoonful to feel satiated, as part of a balanced eating plan. A serving or two each week may help reduce the risk of both heart disease and gallstones. However, being high in fat, this is a high-calorie food and should not be eaten in excess.

 

Walnuts are the only nuts with significantly high levels of omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.

 

Cashews provide 5g of protein, and 8-9g of carbohydrates a portion (1 0z. or about 18 pieces). They are nutrient-dense, particularly rich in copper (69% DV), magnesium (20% DV), manganese (20% DV), and phosphorus. Cashews promote heart health, blood sugar management, and immunity.They taste great in salads, stir fries, and eaten as a snack.

 

Almonds are nutrient-dense, being rich in healthy fats, fiber, protein, vitamin E, and minerals including magnesium. A small handful is a sweet  snack, or try it transformed into almond milk, almond flour, or almond butter. Check out this recipe from Jessica in the Kitchen for Vegan Almond Flour Brownies (One Bowl, Gluten Free & Fudgy)

Photo Credit and Link to Recipe is from Jessica in the Kitchen

 

Raw Pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can helps energize and satisfy. Pecans have numerous health benefits and taste delicious too.

Macadamia Nuts are rich in monounsaturated fats (specifically oleic acid). These nuts help reduce total LDL cholesterol, while maintaining HDL (good) cholesterol. They are linked to a lower risk of stroke and cardiovascular disease.

Pistachios are a colorful nut, with green flesh and a slightly sweet and earthy taste. For nutrition and health benefits see Love Pistachios-It's Healthy and Makes You Happy.

  

Here is a serving size guide for popular nuts:

Brazil nuts: 1 or 2

Walnuts: 14 halves

Pecans: 15-19 halves

Cashews: 16-18

Almonds: 23

Macadamia : 10-12 

Peanuts: 28

Pistachios: 49

Look Below for Tips to Help You 

Use Nuts in 

Meal Planning:

 

Blend nuts or nut butters into your fruit or green smoothies.

Mix nuts into oatmeal or other hot cereal, cold cereal, yogurt, or salad.

Incorporate nut butters into sauces, dressings, or spreads.

Add nuts to homemade baked goods.

Make a trail mix containing nuts, seeds, and dried fruits.

Snack on raw or dry-roasted nuts instead of more processed varieties.

Add to stir fries, stews, curries, or casseroles.

Eat nuts instead of cookies for a snack. Be sure to keep the portion small, as nuts are high in calories.

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Nuts are nutrient-dense powerhouses, brimming with healthy fats, protein, fiber, vitamins, and minerals that promote heart and brain health. As a vegan eater, I try to consume raw or dry-roasted unsalted nuts up to 5 days a week, to replace less nutritious snacks like chips or sugary treats. What about you and your efforts to eat healthier foods?🥜

Do you eat nuts and which types do you enjoy? Please comment below in the space provided.

Can you offer tips about how to make nuts a healthy choice in menu planning? Please share that now.

Did you learn anything new about nuts from reading this post? I admit I didn't know much about Brazil nut safety, before I started to research this post. 

I realized I was eating too large a portion of Brazil nuts and have cut down on the amount I eat.

Please be aware I read and appreciate all comments, but will not be able to publish those that contain links. Thanks for understanding.

 This post is offered for entertainment and educational purposes only, and is not intended as health or nutrition advice. Check with your health care providers for health issues.

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