Many people mistakenly believe that nuts are full of fat and too high in calories. On the contrary, the humble nut can be an excellent source of healthy fats, fiber, protein, vitamins and antioxidants. Eaten in moderation, the tiny nut can be a nutritional powerhouse in your diet.
Why Mixed Nuts?
Why should you pick mixed nuts as a source of healthy fats? For starters, they are a flavorful addition to your diet. Mixed nuts give you the chance to try out a variety of tastes and textures. Most mixed-nut varieties include peanuts, cashews, Brazil nuts, almonds and walnuts. Each type of nut provides a different combination of fats, vitamins and minerals.
Ingredients
A 1-oz. serving of mixed nuts, dry-roasted without salt contains 168 calories. There are 15 g fat with only 2 g saturated fat. Mixed nuts don't contain any cholesterol, and if you are eating unsalted nuts, they do not contain any sodium. Nuts are a low-carbohydrate food, with only 7 g carbohydrate. They include 2.6 g dietary fiber and 5 g protein. You would think that roasting nuts in oil would make a significant difference in calories. Yet a 1-oz. serving of oil-roasted mixed nuts without salt is only 174 calories. The oil adds only 1 g fat, bringing the total to 16 g fat with 2.5 g saturated fat. There is still no cholesterol or sodium. The carbohydrates drop to 6 g per serving, 2 g dietary fiber and 4 g protein.
Nutrients
Mixed nuts provide vitamin C, vitamins B1, B2 and B6, niacin and folate. They are also a source of potassium, thiamine, calcium, iron, zinc and copper.
Benefits
Nuts have also been shown in multiple studies to have some benefit in lowering cholesterol. A 2010 study from Dr. Joan Sabate and her colleagues reviewed data from 25 previous studies related to nut consumption and cholesterol. The studies showed a 7.4 percent reduction in bad LDL cholesterol and an 8.3 percent change in good HDL cholesterol. This led the authors to conclude that nuts "can be expected to favorably affect blood lipid levels." The FDA has considered previous research strong enough that since 2003, peanuts, almonds, walnuts, hazelnuts, pine nuts, pecans and pistachios are allowed to make qualified health claims that they may reduce cholesterol. According to noted nutrition expert Dr. John Berardi, nuts are an excellent source of healthy fats and are a great addition to your nutrition program.
Warning
While nuts are a nutritional powerhouse, it's very important to realize that they are also one of the leading food allergies in the United States. Use caution when introducing them to your diet.
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