Oh, Nuts!

Many people hear the word "nut" and think "Salt! Fat! Calories! Bad, very, very bad!"

However, a 2007 study published in the Journal of Nutrition touted the health benefits of eating nuts. And the May, 2008 Yoga Journal magazine included an article about nuts being a "happy snack".

What's the low-down on nuts?

Well, nuts are a source of "good" fat, protein and fiber. About 20 pecans have the same amount of fiber as a medium apple. Scientists have determined that eating nuts regularly could lower total cholesterol. Eating 1 ounce of almonds each day (about 23) provides 50% of the recommended daily allowance of vitamin E. Hazelnuts are also a source of antioxidants and monounsaturated fat (the good kind of fat). Many of my clients are aware that walnuts are a significant source of Omega-3 fatty acid. Omega-3s support heart health and your immune system. A serving of walnuts (about 14) is double (!) the recommended daily value of Omega 3.

Yes, nuts are a calorically dense food. The key is to watch your serving size and to keep to one portion.

I like my nuts raw. I add walnuts to my morning cereal and sometimes to my oatmeal. I like pistachios with chicken and rice which gives the combination a more Middle Eastern flavor.

Advice for you: Try raw nuts and see if that's palatable for you first. You may find that you don't miss the oil/salt taste particularly if you mix raw nuts in with other ingredients. Many of us grew up with roasted, salted nuts and that's the flavor we associate with eating nuts. However I can assure you that raw nuts are quite tasty and generally more healthy for you than nuts which have been more processed.

See what you think and don't dis the nuts.

In health,

Laura