Am I too nuts for nuts?

Dear Reader, 

Nut-ritious and delicious, what’s nut to love about nuts? The options to consume them are endless—you can sprinkle them on salad bowls, bake them into brownies, or enjoy them as a standalone treat. That said, not all nuts are created equal. Some nuts contain higher amounts of minerals that may not be suitable for certain groups of people. When it comes to nut-based products, manufacturers often add oil, sugar, and salt for texture and taste, which can make them less healthy than raw and unprocessed nuts. Continue reading to learn more about the nuts and bolts of nut nutrition.  

Are nuts good for you? 

Nuts are nature’s energy bars—they're packed with protein, fiber, vitamins, and healthy fats. Peanuts, almonds, and pistachios are particularly rich sources of protein, while almonds contain the most dietary fiber. Almonds, cashews, walnuts, and pistachios are also rich in vitamins B and E, as well as minerals like potassium, zinc, magnesium, and iron. It’s true that nuts are mostly made up of fat, but this type of fat is healthier than the saturated fat used in fried foods and processed snacks. They can help to reduce your body’s total cholesterol, and decrease “bad” cholesterol levels while stabilizing “good” cholesterol levels.  

Can eating too many nuts be bad for you? 

Typically, one serving of nuts is equal to one ounce, or about a handful, although that can vary by the type of nut you’re consuming. That said, you only need one serving a day, or five ounces a week of a variety of unprocessed nuts to reap their health benefits. Each serving contains between 160 and 200 calories, making them a quick and easy snack to have on the go.  

Some manufacturers add salt and oil to nuts during the roasting process to improve their taste and flavor. These additives can change the nutritional content of nut-based snacks. For a healthier option, you might consider choosing nuts that are unsalted, dry-roasted, or unprocessed. If you enjoy snacking on trail mix, you could try making your own version using unprocessed nuts and unsweetened dry fruits. Similarly, when it comes to nut butters, manufacturers often add salt, sugar, and partially hydrogenated fats to make them taste better, spread more easily, and remain shelf stable for longer. Natural nut butters, which are just made of ground-up nuts, may be a healthier alternative.  

What else should you keep in mind when consuming nuts? 

Although nuts are a nutritional powerhouse, it can be possible to have too much of a good thing. For instance, Brazil nuts are a rich source of selenium, a mineral which helps to support thyroid function; however, the human body only needs a small amount of it. It’s safe to consume up to three Brazil nuts in one day if you’re not taking a selenium supplement.  

Most nuts also contain oxalate, a substance found in many different types of foods like vegetables and beans. Almonds are particularly high in oxalate, followed by cashews and hazelnuts. For most people, this isn’t a problem. Their bodies are able to remove oxalate through urine. However, some people have trouble getting rid of excess oxalate, which can build up and form kidney stones. If you’re prone to kidney stones, it may be a good idea to limit your intake of oxalate-rich foods. This includes nuts and nut products such as nut butters and nut milk.  

If you feel good and you're consuming a balanced and varied diet filled with whole grains, fruits and vegetables, and lean protein sources, there’s nothing wrong with snacking on nuts. If you’d like to learn more about your diet and food choices, you might consider reaching out to a health care provider or registered dietitian to gain a more thorough understanding of the role nuts are playing in your overall nutrition.  

Cashew later,