Go Nuts, Literally

Many people avoid nuts, thinking they are too fattening. However, research suggests that nuts can help with weight control. Although nuts are high in calories studies show that, in general, people who eat nuts regularly tend to weigh the same or less than those who do not. For instance, a Spanish study of nearly 9,000 people, found that those who ate nuts at least twice a week were less likely to gain weight over 28 months than those who never or rarely ate nuts.

What is it about nuts? The fiber and protein in nuts help make you feel full for longer, so you are less hungry and presumably eat less often.

Good for your heart? Studies have consistently linked nuts to a reduced risk of heart disease. According to a studies eating about 2 to 3 ounces of nuts most days of the week, in particular almonds, pecans, peanuts and walnuts may significantly lower total and LDL (“bad”) cholesterol. In some cases, nuts have been shown to increase HDL (“good”) cholesterol.

All nuts are rich in vitamin E, magnesium, protein and fiber but here are some that stand out:


Pistachios are high in cholesterol lowering plant sterols and have more potassium than most nuts

Almonds are richest in vitamin E and calcium

Walnuts are richest in alpha-linolenic acid, a heart-healthy omega-3 fatty acid.

Cashews are richest in copper and zinc

Brazil nuts are the best dietary source of selenium. Just one medium nut a day supplies all you need

A few things to keep in mind:

• Although nuts are healthy and may help you control your weight, don’t go overboard; limit yourself to a small handful a day. Make sure that you stick to the raw and unsalted kind.
• The British Nutrition Foundation recommends that if you have a family history of nut allergies you should avoid nuts when pregnant and not give them to children when they are young
• Always consult with your doctor regarding nut allergies. Also, remember to read the food labels and ingredients.

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