Nuts - Information on Nuts and Nutrition
Information on Nuts and Nutrition
Some say an apple a day will keep the doctor away, but what about nuts At one time, nuts were frowned upon because they were believed to be high in fat.
But studies show eating nuts on a regular basis may decrease risk of heart disease and lower cholesterol without packing on the pounds, said Sara Blackburn, clinical associate professor in the Dietetics and Nutrition Department at the Indiana University School of Medicine.
"people are looking at nuts in a different way altogether," she said. "They are a good choice, because they have a large amount of protein and good fats (unsaturated)," she said.
Nuts and peanuts (really a legume) are nutrition-rich foods, especially rich in magnesium and essential fatty acids.
And magnesium benefits the heart and muscles, Blackburn added.
Since nuts have a new lease on life, she said people have changed the way they eat them.
"They used to eat them sauted in lots of butter; now, we eat more of them raw," she said.
Combined with other things, nuts can become a well-rounded meal.
"Think about a peanut butter sandwich -- two slices of wheat bread and some milk. Inexpensive meal, easy to digest. And you can eat on the go," she said.
Nuts are also a good concentrated energy source.
"(Nuts provide) a nice pick-me-up at the end of the workday to hold you over until dinner," Blackburn said.
Health benefits (by the ounce)
190 calories, 4 grams of protein, 19 grams of fat, 17 of which are unsaturated.
161 calories, 7.3 grams of protein and 14 grams of fat, 11 of which are unsaturated.
170 calories, 6 grams of protein, 14 grams of fat, one of which is unsaturated.
163 calories, 4 grams of protein, 13 grams of fat, 10 of which are unsaturated.
37 calories, .6 grams of protein, less than 1 gram of fat.