If you are looking for an easy and tasty way to improve your health and well-being, why not try incorporating some nuts into your diet?
Random controlled trials (the gold standard in research), meta-analyses of clinical trials and observational studies have repeatedly shown that people who eat a small handful of nuts either daily or several times a week receive numerous health benefits.
For example, a 2017 study published in the Journal of the American College of Cardiology pooled the analysis of three large observational studies. It revealed that higher consumption of total and specific types of nuts helped reduce risk of cardiovascular disease (CVD) and coronary heart disease (CHD). "As compared with those participants who never or almost never consumed nuts, those who consumed nuts five or more times per week had 14 per cent lower risk of CVD and 20 per cent lower risk of CHD," the study said.
Nut consumption has similarly been associated with positive findings for cholesterol levels and hypertension (high blood pressure).
And these health benefits aren't restricted to a few types of nuts. Important health-promoting nutrients can be found in pretty much all varieties, including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts, peanuts, and their butters. (Although peanuts are a member of the legume family, they are included as a nut due to their comparable nutrient profiles.)
While each nut offers slightly different nutrient profiles, all are rich in the following:
Canada's Food Guide, which was updated earlier this year,encourages us to eat raw or dry roasted (without oil) nuts and their butters in a more natural state without any added sugar, sodium (salt) or oils. Ideally, the nut is the only ingredient on the label.
Nuts are nutrient rich but also energy rich, which means they are high in fat and calories. Those calories can add up quickly, so a small amount - about a handful of shelled nuts - is all you need.
Nuts can add flavour, variety and interest to meals and snacks. Enjoy them whole, chopped, ground, powdered or as nut butter.
Roasting nuts enhances their flavour. Contrary to popular belief, roasting does not destroy the inherent health benefits. Nuts can easily be roasted in a dry frying pan over medium to high heat or in a 350 F oven until golden brown. Watch closely as this process takes only a few minutes and the nuts can burn quickly.
Here are some ways to add nutty goodness to your meals and snacks:
All nuts store well in cool, dry place or the freezer and can fit into any healthy eating pattern. Be creative and enjoy. For more information on nuts or other food and nutrition topics please contact Dial-a-Dietitian in Winnipeg at 204-788-8248 or toll free at 1-877-830-2892.
Lise Timmerman is a registered dietitian with the Provincial Health Contact Centre's Dial-a-Dietitian program located at Misericordia Health Centre.