Nuts are fattening, right? Well no, just the opposite.
Americans have never expected much from nuts. We tend to eat them from bowls while sitting around a bar drinking beers, or scarf down stale peanuts from those tiny bags on a plane.
Even at the supermarket, jars of nuts and seeds are found in the snack aisle, by the microwavable popcorn and the bags of Doritos—as if they were just another junk food.
The bad rap on nuts began in the 1980s, when low-fat diet advice dominated and high-fat foods got labeled as fat-storing calorie bombs. The government’s misguided 1992 Food Guide Pyramid didn’t help: They told us to limit fat as much as possible, telling us to eat foods like nuts “only sparingly.”
When it came to nuts, the government and many experts got it wrong.
In fact, nuts are an excellent source of healthy fat and protein along with fiber, minerals, and other healing nutrients.
I understand how confusing this can be when you see those old bags of peanuts at gas stations and wonder why they would be healthy. (Side note: Peanuts are legumes, not nuts.)
Even if you know the right kind of nuts are healthy, choosing the best types among the bewildering array in grocery stores can be frustrating. Cocoa-dusted, honey-glazed, candy-coated: The choices are endless.
Here are 5 facts about nuts:
- Nuts are a miracle food. One study found just one serving of nuts per day could prevent 4.4 million premature deaths annually in the United States, Europe, Southeast Asia, and the Western Pacific.
- Nuts can help you lose weight. One study published in the journal Obesity followed 8,865 men and women in Spain and found that over a twenty-eight month period, those who ate nuts two or more times per week were 30 percent less likely to gain weight than those who seldom or never ate nuts.
- Walnuts are highest in this anti-inflammatory fatty acid. Walnuts are good for everything from bone health to cancer prevention to blood sugar control, but the main benefit is to our arterial function. They also contain a good dose of anti-inflammatory omega-3 fats (ALA, or alpha-linoleic acid).
- Nut butters are healthy… in moderation. Almond butter and other nuts butters are healthy, but eat them in moderation and choose the kinds that don’t have added oils, sugars, or anything else—the nutrition label should mention just one ingredient. Look for a store that grinds the nuts into butter right there, so they’re fresh and not subjected to industrial processing, which can damage their fragile fatty acids.
- Many (but not ALL) nut milks are better than cow’s milk. Nut milks don’t come with the same baggage as dairy—meaning no hormones. But they contain additives like xanthan gum and carrageenan, both of which can alter the gut flora and create a leaky gut. And you have to read the labels carefully, because even organic nut milk can contain sugar and other additives. Barley malt, which is a sweetener used in some nut milk, contains gluten, too. Look for brands without those ingredients.
As you can see, nuts are a great food, with a few caveats. You want to eat the right kinds in the right amounts. The wrong kinds, loaded with things like preservatives and bad oils? They can make you fat, sick, and inflamed.
Not that long ago, we didn’t need a label to tell us that our food was local, organic, and grass-fed; all food was whole, real, unadulterated, traditional food.
Fortunately, there is a strong desire among conscious consumers to get back to that way of life and to heal our conflicted relationships with what we eat. And that includes healthy foods that manufacturers have made unhealthy, including nuts.
In my 5-Day Whole Foods Program, I will guide you to a science based, sensible way of eating for life that keeps you and your family healthy. My meal plans, shopping lists and recipes will take the guesswork out of what food to eat, including nuts, to make you feel good now and prevent and even reverse illness.
If you have ever wondered what and how you should eat, this program is for you.
Contact me to get started today.
Marsha Beals, Certified Health Coach & Wellness Educator
Specializing in Holistic Health & Healing Nutrition
Natural Beauty From Within
Marsha Beals, Health & Wellness Coach, AADP
Certifications in Holistic Health & Healing Nutrition