Good things come in small packages, right? We were once warned away from these little tidbits because of high fat content. But now research says the fat in nuts is good for us. The fat in nuts lowers bad cholesterol and raises good cholesterol. When eaten regularly, nutritionists say nuts can even lower our risk of dying from a heart attack.
Beyond the good fat, nuts are wonderful sources of protein. Depending on the type of nut you select, you could eat as much protein in an ounce of nuts as you could in an 8-ounce glass of milk.
Dried nuts also help stave off hunger. Due to the protein and macro-nutrient content, nuts digest slowly and help control blood sugar. They can help you make it between meals without a high sugar snack.
Now nuts of every kind and from all over the world are widely available. You can find an assortment of nuts in almost every grocery store. They are great eaten raw or roasted, as well as eaten in a wide variety of dishes.
What to Look for
Try a new kind of nut. Since the vitamin and mineral content for nuts varies widely, you can select the nut you like by the nutrient you would like to consume. Brazil nuts, for example, are a great source of selinium, while almonds are high in potassium.
For a change from whole nuts, try nut butters. You can find this ground-nut concoction made from all types of nuts. Besides peanut butter, almond butter is also commonly found in many stores. Be sure to look for nut butters without trans fats. Trans fats are the most dangerous, artery-clogging type of fats.
Common Pitfalls
Nuts go rancid relatively rapidly. Some nuts grow toxic molds when they go rancid, so it is best to avoid nuts past their prime. Ask for samples before buying them, and avoid a nut if it smells off. Since they are often unrefrigerated in stores, it is important to buy nuts from a source that sells a lot of nuts and gets a fresh supply often.
For the healthiest option, avoid nuts roasted in oils or with salts. Oil-roasted nuts drive up the fat content, while salt-roasted nuts are high in sodium. Given the high amount of sodium in the average diet, it is better to avoid any extra sources of sodium.
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