Are Nuts Actually A Good Snack? A Nutritionist Explains (2024)

FAQs

Are Nuts Actually A Good Snack? A Nutritionist Explains? ›

You might think of nuts as unhealthy because of their fat content, but that's not the whole picture. Nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrients that could help reduce our risk of heart and circulatory diseases.

Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store and easy to pack when you're on the go.

Some of the healthiest nuts include Brazil nuts, pistachios, cashews, and almonds. There are many options to enjoy this nutritional treat, but be sure to enjoy them in moderation.

Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes.

They are typically eaten as a snack or as part of a meal. Some people believe that nuts evolved to be eaten, while others believe that they were originally used as a food source by early humans. There is evidence that nuts were used as a food source by early humans.

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

Given their strong antioxidant/anti-inflammatory potential, nuts may also exert a favorable effect on other risk factors of cardiometabolic disease, such as inflammation and oxidative stress. Inflammatory and oxidative processes modulated by nutrients and bioactive substances in tree nuts and peanuts.

Chestnuts, hazelnuts, pecans and walnuts fit the true definition of a nut. Peanuts and almonds do not meet the botanical definition of a true nut. Peanuts are actually legumes and a fleshy coat like a plum surrounds almonds. Whether they are true “nu*ts” or not, people throughout the world enjoy these fruits.

Because they are such a nutrient- and calorie-dense food, portion control is essential to avoid excess weight gain. More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness.

Who should avoid nuts? ›

​Those who have difficulty in swallowing

Young children and some older people, who have difficulty in swallowing should also avoid nuts as it could increase the risk of choking. People suffering from dementia, Parkinson's disease, and reduced mobility may have a higher risk of aspiration.

Eating too many nuts in one sitting can lead to digestive discomfort, such as bloating, gas, and diarrhoea.” She warned those with a nut allergy to carefully check the ingredient list and the allergen advisory statements as there may be traces of the allergen present in production equipment or manufacturing processes.

Nuts and seeds contain potassium and phosphorus. The amount you can have each day will depend on your stage of kidney disease or the type of dialysis you receive. Potassium and phosphorus can be a concern for nuts and seeds. Limit to ¼ cup portion.

Nuts should be eaten in the right amount, right time and right way for reaping maximum benefits. Ideally eaten in the morning, nuts can also your evening snack, but one must be mindful to not have more than a handful to avoid indigestion, bloating and side effects of excess fats.

Eating whole nuts is the best way to include nuts in your diet, especially if you eat them instead of other snacks like crisps or biscuits. Just make sure they are unsalted and don't have coatings, which can add sugar, fat and sometimes salt.

In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.

Rather than reaching for that bottomless bowl of chips, try a handful of mixed nuts instead. Fried potato chips contribute lots of unhealthy fats to your diet, like trans and saturated fats. While mixed nuts are also high in fat, nuts are high in mono- and poly-unsaturated fats.

Although nuts are a healthy snack food, 100 grams per day (about 3.5 oz) is a lot in one day.. As someone else answered, try to stick to about one oz. Even when foods are healthy, getting a lot of calories from one source is not great as you need variety in your diet.