Are Nuts Good For You? A Nutritional Guide
Yes, nuts are good for you! Nuts are one of the most nutritious foods you can include in your plant-based diet, but outdated information about healthy fats has led to a less-than-stellar reputation. It’s time to ditch the rumors and embrace nuts as part of a delicious plant-based lifestyle.
The 3 biggest myths about nuts
What’s really going on with these nutrient-dense powerhouses? We can tell you for sure that the fat content is fine, nuts do not raise your cholesterol, and roasted nuts have a similar nutrition profile to raw nuts.
Myth #1: The fat content in nuts is bad for you
Truth: The healthy fat in nuts has many health benefits.
Let’s get the biggest myth out of the way. Nuts get a bad rap because of their high fat content, but it’s important to remember that fats aren’t all bad for you. In fact, they’re an important, essential macronutrient and a part of the rockstar protein-fat-fiber trio that keeps you full for longer. Nuts are a great source of heart-healthy unsaturated fats, like omega-3s. And without healthy fats in your diet, your body can’t absorb fat-soluble vitamins like Vitamin D.
Myth #2: Nuts raise your cholesterol
Truth: Some studies show nuts may help lower cholesterol.
This myth is tied to the idea that the fat in nuts is bad for you. However, studies have shown that when consumed in moderation, nuts can be good for the cholesterol levels in your blood. For instance, one study found that eating almonds may be tied to less “bad” LDL cholesterol and an increase in “good” HDL cholesterol.
Myth #3: Raw nuts are better for you than roasted ones
Truth: Roasted nuts have almost the same nutrition profile as raw nuts.
Have you heard that the roasting process removes all of their nutrients? That’s a half-truth at best. Roasted nuts (with oil) or dry roasted nuts (without oil) are only slightly different in nutritional content than their raw counterparts. However, there’s some evidence that nuts roasted at high temperatures may lose temperature-sensitive nutrients.
Why make nuts a part of your diet?
Incorporating nuts into your diet can do a lot of good for your health, including reducing the risk of heart disease, improving gut health, regulating blood sugar, and keeping you full for longer.
Reduce the risk of heart disease
Eating nuts and your heart health have long been linked. Enjoying nuts in meals or as snacks may have a positive impact on multiple systems that affect your heart. In addition to reducing LDL cholesterol, nuts like almonds may lower certain inflammation markers. Research has also shown that nuts are a great source of L-arginine, an amino acid that may play a role in blood pressure regulation.
Improve gut health
A serving of nuts delivers a healthy dose of fiber in addition to all the other great stuff in this nutrient-dense food. Some research also shows that nuts like almonds may contribute to the growth of good bacteria that support a healthy gut microbiome.
Regulate blood sugar
The same study that found almonds can reduce cholesterol also found that the same participants had lower A1c (long-term blood sugar) levels. Nuts like hazelnuts and Brazil nuts are also good sources of nutrients like magnesium, which plays a vital part in regulating blood sugar.
Manage hunger and fullness
The combination of protein, fat, and fiber in most nuts keeps you full for longer and help you maintain more balanced energy levels. Plus, the more satisfying your meals are, the less likely you are to reach for highly processed snacks later. Go ahead and toss some walnuts into your morning coconut yogurt parfait – your body will thank you when the afternoon hanger doesn’t hit.
The nut nutritional profile, simplified
No matter which variety of nuts you’re enjoying, you’re guaranteed to get a serving of multiple essential nutrients, including protein, fiber, magnesium, omega-3s, vitamin E, and selenium.
Protein
Meet your daily goals with a little extra crunch. Nuts (or legumes like peanuts that are eaten like nuts) are a great way to add supplementary plant-based protein into your daily life. Most varieties of nuts contain between 4 to 7 grams of protein per serving.
Nuts with the most protein: walnuts, almonds, pistachios, cashews, Brazil nuts, hazelnuts, peanuts
Fiber
Adding nuts into your routine can get you one step closer to reaching your daily fiber goals. Nutritional superstars like almonds serve more than 3 grams of fiber per serving.
Nuts with the most fiber: almonds, pistachios
Magnesium
This essential mineral is involved in so many different areas of your health, from your sleep to your blood sugar. Some nuts have more than 75 mg of magnesium per serving, almost 20% of your daily recommended value.
Nuts with the most magnesium: almonds, cashews, Brazil nuts
Omega-3s
Omega-3s are an essential fatty acid that play a role in cell function. Our bodies can’t produce these on their own, so it’s important to add omega-3 sources into your diet. This is especially true if you eat mostly plant-based, because animal products are a major source of omega-3s.
Nuts with the most omega-3s: walnuts, pecans, pistachios
Vitamin E
This antioxidant is vital to protecting cell health. It plays defense against disease for your brain, skin, and other organs.
Nuts with the most vitamin E: almonds, Brazil nuts, hazelnuts
Selenium
Your body needs very little of this essential mineral — we’re talking around 55 micrograms per day (and try not to go over) — but you can’t make it on your own. Adding sources of selenium into your diet may help regulate thyroid hormone production. Thankfully, some nuts have just enough selenium to check this box.
Nuts with the most selenium: Brazil nuts
Ways to incorporate nuts into your diet
A fistful of roasted nuts on its own makes a great snack, but there are so many other ways to add nuts into your diet. Try a few of these tips to add flavor and nutrition to some of your favorite dishes, and get inspiration from these Purple Carrot recipes with nuts.
Add nut butter to oatmeal: A spoonful of your favorite nut butter makes your morning bowl of oatmeal way more filling.
Sprinkle into a salad: Add satisfaction and texture to your salads with roasted almonds or pecans.
Throw into baked goods: What’s better than fresh baked banana bread? Bite into a warm slice and get a mix of soft bread with crunchy, heart-and-brain-healthy walnuts.
Blend into sauces: Homemade pesto is a great way to use up any greens you don’t want to spoil, not just basil. If you don’t have the classic ingredients (basil and pine nuts), arugula and pecans or chives and cashews make for great alternatives.
What’s an appropriate serving size for nuts?
On average, the recommended serving size for most nuts is two ounces or less daily. This amounts to roughly a small handful or about 15 to 20 nuts, but this varies by type of nut. One serving of small pistachios is about 49 nuts, but a serving of Brazil nuts is only a few, around six, due to their size and high selenium content. It’s a good idea to check the recommended serving size on your package of nuts before chowing down.
Choosing the best quality nuts for snacking and cooking
When you’re shopping for nuts, take a look at the nutrition information to make sure you’re not getting more than you planned. Keep an eye out for whole, unseasoned, and unroasted nuts, also called “raw” nuts, for the healthiest choice. Certain roasting methods use oil, which adds a tiny amount of fat, but not as much as you’d think. Dry roasted nuts won’t have this issue, but you may still need to be mindful of added salt if you’re watching your sodium.
Go nuts for plant-based meals from Purple Carrot
As a staple in many plant-based diets, nuts are a key ingredient in tons of vegan recipes, from adding some extra protein to your favorite grain bowl to enjoying nut-based, dairy-free cheese. The plant-based meal kits from Purple Carrot are no different. Our dietician-and-chef-curated recipes are simple, straightforward, and developed to meet your nutrition needs without any animal products. Shop with Purple Carrot now and enjoy nuts, along with your other favorite staple ingredients, delivered to your door every week.
