Americans love nuts. Their passion has led to an increased consumption by almost 40 percent in the last 15 years.
Contrary to the belief that nuts are fattening, nuts are nutritious foods categorized as superfoods. Nuts offer a wide variety of nutrients especially protective of the brain and cardiovascular system.
A trio of nutrients in nuts — healthy fat, fiber, and protein — make them a satisfying snack that won’t affect your waistline, assuming the portion size is a handful each day. In fact, researchers at the Harvard School of Public Health found that regular nut consumption was associated with a slightly lower risk of weight gain and Type 2 Diabetes than a diet devoid of nuts.
A caveat is noteworthy: If the nut is adulterated, i.e. honey-glazed or chocolate-coated, the word fattening would be an appropriate description of the nut.
Although nuts vary slightly in nutrient content, all varieties are beneficial. Almonds are especially high in fiber. The macadamia nut has the most fat, mostly as monounsaturated oil. Brazil nuts are famous for their selenium content. Pecans and hazelnuts are loaded with a variety of antioxidants. Pistachios contain more potassium than a banana. Cashews excel in the nutrient, lutein, a protectant for your eyes. Walnuts provide anti-inflammatory fats similar to fish oil.
The peanut, really a legume, is a valuable addition to the nut family, offering more protein than any nut. Ground into a nut butter, this spread is a tasty alternative to butter or margarine.
Before purchasing a peanut butter, read the label. Unnecessary emulsifiers may be added to prevent the separation of oil. There’s no need to purchase peanut butter with added sugar even if you have a sweet tooth. Spread plain or crunchy peanut butter on slices of a crisp apple. Your sweet tooth will be as satisfied as your gut.
Has your doctor asked you to lower your intake of sodium? A few brands of peanut butter are just ground, unsalted peanuts. Here’s a suggestion for adapting your taste buds to salt-free peanut butter: Mix a small amount of unsalted peanut butter with the regular salted version. Over time, increase the amount of the salt-free spread until you reach 100 percent.
In my opinion, the best-tasting peanut butter is freshly ground. Grocery stores often place a grinder and containers next to the bulk peanut supply. Enjoy!
Dr. Laura Pawlak (Ph.D., R.D. emerita) is a world-renown biochemist and dietitian emerita. She is the author of many scientific publications and has written such best-selling books as “The Hungry Brain,” “Life Without Diets,” and “Stop Gaining Weight.” On the subjects of nutrition and brain science, she gives talks internationally. ν