Are nuts healthy?

Almonds are a good source of calcium.

Yes! Nuts are high in protein and fibre. They contain vitamins, minerals, and antioxidants. Regular consumption of nuts can reduce your likelihood of developing cardiovascular disease and type 2 diabetes (Jackson and Hu, 2014). As part of a healthy diet, they are also associated with a decreased risk of dementia and are good for your brain (Hill, 2021)

Won’t I gain weight if I eat nuts?

Nuts are often given a bad rap because they are high in calories and fat. People might avoid them for fear of gaining weight.

A 2014 study published in the American Journal of Clinical Nutrition looked at whether eating nuts led to weight-gain. What they found was that regularly consuming nuts, as part of a healthy calorie-appropriate diet, can prevent obesity and type 2 diabetes.

Nuts contain healthy fats

The type of fat found in nuts is unsaturated (polyunsaturated and monounsaturated). These fats are associated with a longer and improved life. A study with over 120, 000 subjects found that people who ate a small handful of nuts per day had a 20% lower risk of premature death.

Walnuts are rich in antioxidants.

What you should avoid are saturated and trans fats, found in dairy and red meat. These fats are linked to cardiovascular disease and an increased risk of premature death (Hill, 2021).

How many nuts should I be eating?

About a handful of nuts per day is enough!

Instead of reaching for that bag of chips or that mid-afternoon chocolate bar, try a handful of nuts. They will fill you up and you won’t be consuming the extra sugar and saturated fats that can lead to weight gain and other health issues.

The Bottom Line

Nuts are healthy! They have vitamins, minerals, fibre, protein and they can reduce your risk of developing cardiovascular disease and type 2 diabetes.

Just remember to limit yourself to a handful a day. Sitting down to watch tv with a Costco sized bag of nuts isn’t the best idea because despite all of their benefits, nuts are still high in calories and fat (unsaturated).

There are so many reasons to regularly eat nuts, unless of course you are allergic to them!

References:

Hill, S. (2021). The Proof is in the Plants. Melbourne, VIC: Penguin Life.

Jackson, C. L., & Hu, F. B. (2014). Long-term associations of nut consumption with body weight and obesity. The American journal of clinical nutrition, 100 Suppl 1(1), 408S–11S. https://doi.org/10.3945/ajcn.113.071332