Nutrition Face-Off: Which Are Actually Good for You?
Brazil Nuts: The Selenium Superstar That Packs a Punch
When it comes to nutritional powerhouses, Brazil nuts absolutely dominate the selenium game. Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). Most other healthy nuts provide less than 1 mcg, on average. That’s not a typo – one single Brazil nut gives you nearly twice what your body needs daily. They’re exceptionally high in selenium, a mineral with potent antioxidant properties that’s also good for thyroid, brain, and heart health. But here’s the catch that most people don’t realize: An intake of 5,000 mcg of selenium, which is the amount in approximately 50 average-sized Brazil nuts, may result in toxicity. Doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity. The sweet spot? Limiting your intake to one to three medium-sized Brazil nuts daily is a smart way to avoid consuming too much selenium. According to a new report from Protein Works, the demand for Brazil nuts is set to grow by 46% next year after being praised for their high selenium content which can be beneficial for thyroid health.
Walnuts: Your Brain’s Best Friend With Omega-3 Power
Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high in these omega-3 fatty acids. Think of walnuts as nature’s brain food. Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline that occurs with aging. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable. Your body literally can’t absorb all the calories from walnuts because of how the fat is stored within their structure. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria. The recommended serving is simple: The 2020-2025 Dietary Guidelines for Americans recommends about 5 ounces of nuts, seeds and soy products per week for a 2,000 calorie diet.
Pecans: The Antioxidant Champions Fighting Heart Disease
The USDA has ranked over 100 foods by antioxidant levels, and pecans made the top 20. That’s serious antioxidant firepower right there. Clinical research published in the Journal of Nutrition found that eating a handful of pecans each day may help lower cholesterol levels similar to what is seen with cholesterol-lowering medications. Pecan consumption lowered fasting total cholesterol by 4.7% and 4.9% and LDL cholesterol by 9.5% and 6.4% in the ADD and SUB groups, respectively. These findings are clinically meaningful because a 1.0% reduction in LDL cholesterol is associated with a 1.2 – 2.0% reduction in the risk of coronary artery disease. Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal. Pecans have been certified as a “Heart-Healthy Food” by the American Heart Association. Just a single ounce of pecans (about 19 halves) is 200 calories, 3 grams of fiber, 3 grams of protein, and 20 grams of mostly unsaturated fats, making it a hearty, satisfying snack with loads of antioxidants, vitamins, and minerals.
Macadamia Nuts: The Creamy Heart Heroes From Down Under
Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%. What’s more, eating 1.5–3 ounces (42–84 grams) of macadamia nuts each day may significantly reduce markers of inflammation, such as leukotriene B4. While high in fat, macadamia nuts mostly contain monounsaturated fats, a heart-healthy type of fat that can help reduce your risk of heart disease and type 2 diabetes. Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content. This fat is consistently linked to better heart health and a lower risk of stroke and fatal heart attacks. In conclusion, macadamia nut intake in overweight and obese individuals modestly lowered TC and LDL-C in the context of no change in SFA intake and with no change in body weight, and the magnitude of lipid lowering was greater in participants with lower adiposity. Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. A daily serving of 10 to 12 macadamia nuts a day can be beneficial to your health.
Cashews: The Creamy Diabetes-Fighting Superfood
A 2019 study found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL cholesterol to HDL cholesterol ratios than those who ate no cashews at all. Research suggests that people who eat a small serving of cashews every day may see a small reduction in LDL “bad” cholesterol. Research from 2018 suggests that the human body may only digest and absorb some of the calories in cashews. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion. So, even though an ounce of dry-roasted cashews technically contains 163 calories, we only absorb roughly 84% of that or about 137 calories. Cashews are low in carbohydrates, especially compared to many other common snacks. This limits their impact on blood sugar, making them a good choice for people with type 2 diabetes, as well as for those looking to prevent the condition. One study found that consumptoin of cashews over eight weeks reduced inulin levels, significantly improved HOMA-IR, as well as improved the LDL to HDL cholesterol ration in people living with type 2 diabetes. For most people, about an ounce a day, or roughly 18 cashew nuts, is just right.
Almonds: The Vitamin E Powerhouses Everyone Underestimates
For example, peanuts and pecans contain lots of B vitamins; almonds are rich in calcium and vitamin E; walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium. Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk. For instance, while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories, your body only absorbs about 129 of these calories because some fat stays trapped in the almond’s structure. “In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital. As Table 2 shows, walnuts, almonds, pine nuts, and hazelnuts are especially rich in vitamin E. Almonds, cashews, pistachios, walnuts, and peanuts are abundant sources of B vitamins.
Hazelnuts: The Cholesterol-Busting European Delights
In addition to being a good source of vitamins and minerals, hazelnuts may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial … A 2016 review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. Hazelnuts, which are a good source of nutrients like vitamin E and manganese, may reduce certain heart disease risk factors. Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. Think of hazelnuts as the European cousin of other tree nuts – they bring their own unique nutritional profile to the table. Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods. Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
Pistachios: The Colorful Blood Pressure Warriors
Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues. USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities: Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g. Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes. Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported on nutrition labels. Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants. The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
Peanuts: The Affordable Protein Powerhouses (That Aren’t Really Nuts)
While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses. Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients. Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics. Peanuts are a rich source of plant protein, which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal and placental development. What makes peanuts so accessible is their price point – they’re typically the most affordable option in the nut aisle. According to a · 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.
The Smart Shopper’s Guide: How to Choose the Right Nuts for You
Many peanut and nut butters contain added oils and sugars to improve the texture and taste of the final product, but it’s best to choose products that don’t contain these ingredients. As such, be sure to read food labels carefully. The risks: “If you eat more than one or two handfuls of nuts per day, you’re adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Aim to include a handful (30g) of nuts in your day, each day, as part of a balanced diet, for a healthy dose of mono- and poly-unsaturated fats! Here’s what really matters when you’re shopping: look for raw or dry-roasted varieties without added salt, sugar, or oils. A person should look at the ingredients and choose types that contain only nuts and no added sugar, salt, or oil. To maximize the health benefits, look for raw, unsalted walnuts. As long you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.
