Nuts are powerful sources of nutrition; they deserve a place in any healthy diet. If you are watching your cholesterol, you're in luck: they contain none. Cholesterol is a type of fat that is manufactured in your own body and acquired from animal food sources. Because nuts come from plants, they are cholesterol free. They provide other compounds that are naturally heart healthy as well.
The Facts
A serving of nuts provides protein, omega-3 fatty acids, mono and poly unsaturated fatty acids, fiber and antioxidants. Although they contain trace amounts of saturated fat (the type of fat you should avoid), nuts compensate for it with beneficial, "healthy" fats.
Cholesterol, a component of animal cell membranes, is found in foods like eggs, meat, chicken fat, butter, whole milk and other whole fat dairy products. Although your body needs some cholesterol to maintain normal functions, diets high in cholesterol and saturated fat have been linked with heart disease.
Types
Nut varieties differ in their fat, vitamin and mineral contents. Dr. James Balch, in his book, "Prescription for Nutritional Healing," describes almonds as the king of nuts due to their high potassium, magnesium, phosphorous, vitamin E and protein content. All nuts are generally healthy, but the International Tree Nut Council's nutrition profile shows that almonds, hazelnuts and chestnuts have the lowest saturated fat (0 to 1 gram per serving) while cashews, peanuts and macadamias contain a bit more (2 to 3 grams per serving).
Benefits
"Many studies show that both polyunsaturated and monounsaturated fats [found in nuts] may help lower your blood cholesterol level when you use them in place of saturated and trans fats," explains the American Heart Association. Researchers from the Department of Nutrition at Loma Linda University in California share reports that long-term nut consumption reduces weight gain and obesity as well as protects against gallstone diseases in their March, 2009 review article published in the American Journal of Clinical Nutrition. More research is being done on the ability of nuts to protect against cancer.
Portion Size
It's easy to get carried away with nuts because they're delicious, crunchy and good for you, but be cautious. Nuts are high in calories and fat. The recommended serving size is one quarter of a cup per day---about the amount that can fit in the palm of your hand without spilling over. For nut butters, including peanut and almond butter, keep your daily portion to two tablespoons.
Considerations
You should take a few precautions to take when purchasing and enjoying nuts. The oils in nuts become rancid when kept too long on the shelf---store them in a freezer for freshness. Also, peanuts and tree nuts sometimes contain a mold called aflatoxin that is thought to act as a carcinogen, but no known outbreaks in humans have occurred. The Food and Drug Administration tests for the toxin in peanut products, but it still allows a small amount to pass as an unavoidable contaminant. To evade any potential health problems, buy major brands, discard moldy or shriveled nuts and keep your portion sizes within recommendations.
References
- Prescription for Nutritional Healing; James F. Balch, M.D.; Phyllis A. Balch, C.N.C; 1998.
- American Heart Association
- American Journal of Clinical Nutrition; Nuts and health outcomes: new epidemiologic evidence; Joan Sabate, Yen Ang; March 25, 2009.
