Nuts about nuts
Nuts are my weakness and somehow because they are heralded as healthy, I don’t feel bad about eating them. From the classic pub snack of salted peanuts to the festive delight of roasted chestnuts, nuts are ingrained in our culture.
Are nuts really good for you?
Despite their high calorie value, nuts are often cited as a healthy snack and studies have shown that increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults. Nuts are high in protein so can be a more satisfying snack than sugar-laden alternatives.
Nuts have a low glycemic index and are a good source of magnesium, which is beneficial for blood sugar control. Some studies have even suggested that eating nuts may reduce the the risk of diabetes.
A systematic review of 42 studies found that eating nuts and seeds were associated with a lower risk of heart disease. Nuts are rich in unsaturated fats, which can help lower bad cholesterol levels.
Another review found a positive correlation with nut consumption and reduced cognitive decline. Nuts, particularly walnuts, are high in antioxidants and omega-3 fatty acids, which support brain health. Another prospective study amongst UK middle-aged adults found a lower risk of depression in those who ate nuts compared to those who didn’t.
Do all nuts give the same benefits
Almonds are high in vitamin E, keeping your skin looking youthful and glowing.
Brazil nuts contain selenium, which boosts your immune system and supports thyroid function.
Cashews are rich in tryptophan, which can help improve mood.
Pecans are heart-healthy and can help reduce bad cholesterol levels.
Peanuts are rich in antioxidants, which can help reduce inflammation and protect against chronic diseases like cancer and heart disease.
Pistachios are packed with melatonin, so can help you sleep better.
Walnuts are packed with omega-3 fatty acids, so are great for your brain (maybe why they look brain-like!)
How I like to eat nuts
My favourite way to eat nuts is a natural (unsalted) mix by the handful (or sometimes bagful!) I do tend to reject the high quantity of walnuts although given their cognitive benefit, I may need to revisit that!
Nuts and fruit are a great combination - I love to spread peanut butter on sliced apple when I need a power snack.
Chocolate and nuts are a great match particularly hazelnuts and dark chocolate.
A handy pack or handful of almonds is a great way to starve off hunger pangs.
Shelled nuts, like pistachios create a mess but do stop you eating so many!
Cashew nuts (the unroasted, unsalted variety) boost a prawn stir-fry or add some crunchiness to mushroom rice.
