As well as high levels of good oils, nuts contain a great boost of protein. For this reason alone, they make a perfect snack as they can help to slow your blood sugar response to other foods.
All nuts are rich in oils and nutrients but not all nuts were created equal. There is no doubt some are better nutritionally than others. This article will give you the inside on which are the best choices and why. Soon you’ll know which and how much of these tasty treats you should eat to give your health and tastebuds a boost.
You may think you know what a nut is but the botanical definition is certainly different from what you probably expect. Technically, a nut is a fruit with one seed that doesn’t open on maturity. It includes chestnuts and hazelnuts but not walnuts, peanuts, cashews, macadamias, pine nuts, brazil nuts, almonds and a range of others. This article will investigate both nuts and these “non-nuts” because, even though they aren’t considered nuts in a botanical sense, they certainly still contain many of the nutritional goodies of their cousins.
The good oil
There is a good reason for this widespread use of these tasty foods: they contain a huge range of vitamins, minerals and, of course, essential fatty acids. They are also rich in other health-giving phytonutrients, most importantly phytosterols. Phytosterols are a component of the oil of nuts. Often people think of oil and assume it is bad but this is just not the case. These phytosterols have been shown to reduce cholesterol in the body by binding it and so reducing its absorption. This has important effects on maintaining healthy arteries and so reducing rates of stroke, high blood pressure and a range of cardiovascular problems.
Aside from phytosterols, nut oils contain another particularly health-promoting component: monounsaturated fatty acids. Oleic acid is a variety of monounsaturated fat commonly found in nuts and, like phytosterols, is important for healthy arteries — but for different reasons. Every single one of your cells is surrounded by a membrane of oil. As oleic oil thickens at higher temperatures, consuming it means more fluid and flexible cells and thus arteries. It is also less easily damaged by oxidation. This reduces your chances of hardening of the arteries and again improves your overall cardiovascular health. Keep in mind, though, that too much monounsaturated fat can affect the metabolism of essential fatty acids and hormone health, so moderation, as usual, is the key.
Protein punch
As well as high levels of good oils, nuts contain a great boost of protein. For this reason alone, they make a perfect snack as they can help to slow your blood sugar response to other foods. Basically, if nuts are part of a meal, their oil and protein content will reduce the overall GI of the food. This is one of the reasons a handful of nuts daily is linked to lower rates of diabetes.
So besides these good oils, what vitamins and minerals can you expect to get by eating different nuts?
Almonds These are possibly the richest in nutrients of all the nuts. They are very rich in fibre, thus assisting healthy digestive function. They also have good levels of calcium for healthy bones, zinc and iron for your immune system and magnesium for muscle relaxation and nervous system support.
Walnuts These tasty treats are known to be especially beneficial for mental acuity and some would say nature has provided a signpost for us with these nuts as they look suspiciously like brains! Their main health benefits come from their particularly high levels of essential fatty acids or omega-6. They also contain zinc and magnesium, which boost the immune system.
Cashews Not as high in nutrients as some of the other options, these nuts are certainly no less tasty and do contain a range of minerals in lower amounts as well as particularly good levels of manganese for healthy joints.
Brazil nuts Their biggest claim to fame is their substantial levels of selenium. As Australian and New Zealand soils are lower in this nutrient, two or three of these a day can be an important boost. Low levels of selenium are linked to a range of cancers, so ensuring you get your RDI is vital. Selenium is also fantastic for your general immune system and for healthy skin.
Pistachios These nuts are an excellent source of iron so great for energy and immune health but watch out as, like many other varieties, they often come salted. Stick to the natural variety and do your heart a favour.
Peanuts These are even less of a nut, technically, than the other “non-nuts”. Peanuts are, in fact, a legume, which means they have particularly good protein levels. Unfortunately, they are prone to a fungal infection that produces a substance called aflatoxin. There is no way of detecting this without lab tests and this substance is thought to be carcinogenic. Although it occurs in only small levels and not in all peanuts, too much of this nut is not recommended.
Remember that with all nuts it’s always better to go for unsalted and raw. Roasted and salted nuts can lead to poorer cardiovascular Health. The salt contributes to higher blood pressure and hardening of the arteries and the roasting damages the good oils. Once these oils are damaged they become oxidised, so not only are the fatty acids no longer beneficial but they are, in fact, bad for your body, especially your arteries. Aside from eating them in their natural state, it’s also important to store them properly. Use airtight containers for them and either use dark jars or keep them out of the light in a cupboard. This will also keep them safe from oxidation.
By sticking to these few simple rules and eating a variety of these wonder foods every day, you will be giving your body a great health boost and your tastebuds a treat.
Rowena York is a Melbourne naturopath, herbalist and nutritionist with a particular interest in food as medicine. E: row_y@hotmail.com
