Today, Americans call a large variety of products "nuts." While they are all nutritious in their natural state, referencing many of them as nuts is not technically correct. In the culinary sense, however, it's simply easiest to label them as nuts and recommend you eat many different varieties in moderation.
The Fruit or Vegetable Question
Foods called nuts are never vegetables. Technically, foods that are truly nuts are a type of hard-shelled fruit. Hazelnuts, chestnuts, almonds, hickory nuts, walnuts and pecans fall into this category. Other so-called nuts are actually seeds or kernels; these include cashews, pistachios, Brazil nuts, Macadamia nuts and pine nuts.
Peanuts
Peanuts are far from the nut family, being a legume in spite of their confusing name. The legume family also contains beans, peas, lentils and chickpeas, making peanuts the only common legume that is often not cooked before eating. You may prefer your peanuts roasted or boiled, however. Peanuts bear a similar nutrition profile to nuts, making them a good option for your snack time.
Culinary Uses
All the aforementioned foods are referred to as culinary nuts, meaning that they function as nuts for the purpose of food preparation. You can eat nuts by themselves or as a snack. They are also used by manufacturers in cookies, cakes, brownies, pastries, candy bars and pies. Culinary nuts are made into nut butters, the most common being peanut butter. You can add nuts to virtually any main dish but common uses include stir-frys, chicken dishes, beef dishes and pasta dishes. The University of Nebraska Cooperative Extension in Lancaster County suggests adding nuts to yogurt, pancake batter and vegetables. You can also top ice cream, salads, oatmeal, breakfast cereal, cottage cheese and fruit salad with nuts. Ground nuts are occasionally used as a confectionery paste.
Nutritional Aspects
Nuts are credited with lowering the odds of heart disease, obesity, diabetes and possibly Alzheimer's disease. The U.S. Department of Agriculture classifies culinary nuts as belonging to the Meats & Beans group, recognizing their contribution of protein and healthy oil to the diet. While exact specifications vary from nut to nut, they generally contribute some degree of vitamin E, potassium, copper, fiber, vitamin B2, folate, phosphorus, selenium and magnesium to the diet. The healthy oils in nuts you feel full when dieting, possibly reducing your total caloric intake. You should eat no more than a small handful of nuts about four times a week as nuts are relatively high in calories.
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