Nuts are the perfect grab-and-go snack but adding nuts to your diet can be beneficial. Research suggests that incorporating nuts in your diet can help regulate your weight, protect against diabetes and help your heart.
Nuts are high in healthy fats that can lower bad cholesterol levels and increase good cholesterol. They are rich in vitamins and minerals and contain lots of dietary fiber, making you feel full for longer. Nuts are also a good source of protein – making them a great alternative to animal protein if you are following a more plant-based diet.
Types of nuts:
You can incorporate nuts into your diet by:
If you are using nuts as a salad sprinkle or creating your own trail mix, remember to include some healthy seeds in the mix: pumpkin, flax, sesame, poppy, sunflower, and chia seeds all have nutrient profiles similar to nuts.
*When buying peanut butter or nut butter, please read the labels carefully. Manufacturers often add extra salt, oils, and sugars to help improve the texture and taste.
Nuts are high in calories and it is therefore important to watch your portion size. The American Heart Association recommends 4 servings of unsalted nuts per week. A serving is about 30 grams, this loosely translates to: