Go Nuts for Nuts

 Nuts are the prime example of the idea that not all calories are created equal. Yes, most nuts are decently high in both calories and fat, but don’t let that deter you because nuts are packed with more nutritional benefits than you could ever imagine.  If you could find one nutritionist that would advise someone to cut nuts out of their diet, I would be shocked. If you are a fan of cold hard facts, here is a list of reasons why you should go nuts for nuts: 

1. If you’re a vegetarian, they are a great way to get extra protein. ¼ cup of almonds has 6g of protein.
2. They are a great snack to keep your energy up and tide you over until your next meal. The healthy fats and protein found even in just a ¼ of a cup will keep you much more satisfied than many snack bars that are usually high in empty calories and sugar.
3. You can add them to basically anything. Stir a tablespoon of nut butter into your oatmeal, put some in your yogurt, throw them on your salad, or indulge yourself with some flavored nut butters (Justin’s and Peanut Butter Co. have incredible flavors like maple, chocolate, cinnamon raisin and more).
4. They can make a great healthy dessert: roast them with cinnamon and a little bit of sugar, smear some on toast with bananas and a few chocolate chips or make a “milkshake” with milk, bananas, vanilla extract and a tablespoon of nut butter.
5. Almonds are very rich in vitamin E, calcium, iron, zinc, and manganese. They also contain “heart-healthy” fats.
6. Macadamia nuts dohave a lot of fat, but it’s mostly monosaturated “good” fat that protects your heart from heart disease. They also are a great source of iron.
7. Pistachios are packed with vitamin B6, contain a decent amount of fiber and boast a lot of antioxidants.
8. Walnuts have not only proven to be a natural sleep aid, but also are high in Omega-3 fatty acids that prevent inflammation, support heart health and help prevent acne.
9. Peanuts are technically not nuts, but they have high amounts of protein, fiber and healthy fats.
10. Hazelnuts, walnuts, cashews, Brazil nuts, etc. also pack many nutrients and healthy fats that vary across nuts.

 
Now that you have officially fallen in love with nuts, let me give you a couple more tips about how to get the most out of this amazing food group. First, look for “raw” or “dry roasted” varieties to avoid the excess calories that come from added oils. Second, pay attention to what is put on the nuts. Some companies load nuts with artificial flavoring, added sugars and shady ingredients you can’t pronounce. Third, remember that a serving of nuts is ¼ a cup or a “handful”. Although it might not seem like a lot, nuts are surprisingly filing if you pay attention to your hunger and fullness cues. Finally, get creative with your nuts—use them as a crust for your meat, add them to cookies, put them in your rice, etc. It’s hard to find something that nuts don’t taste great in so don’t be afraid to experiment.
 
 
Image source: http://soakednuts.files.wordpress.com/2010/07/walnut2.jpg