This Is Nuts!
This is another friendly reminder that you don't need some secret special diet protocol to live a healthy life - you need to get consistent with the basic boring stuff. Your health is a reflection of your daily habits.
If you aren’t regularly consuming nuts on a daily basis, this could be one of the best additions to your diet (unless you have an allergy, of course!).
A serving of nuts is usually around 160-200 calories and packed full of fiber, healthy fats, and nutrients like magnesium, calcium, and potassium. If you combine a piece of fruit with a serving of nuts, you will easily get 8-10 grams of fiber from that one snack!
I am talking about tree nuts like almonds, pistachios, hazelnuts, cashews, pecans, walnuts, and peanuts. However, any nuts will do and more variety is always better. Fun fact: peanuts are considered ground nuts or legumes, but they have similar health profiles and can be included in this conversation as well.
Regularly eating nuts is associated with a reduction in risk of cardiovascular disease, cancer, and all cause mortality. They are also associated with maintaining healthy blood pressure, blood glucose, and cholesterol.
Similar to fruits and veggies, nuts are also packed full of antioxidants as well as phytosterols, which are likely involved in their ability to lower cholesterol.
Studies have shown a strong association with lower risk of coronary heart disease mortality. One particular study, the Physicians’ Health Study of 2002, found that compared with men who never or rarely consumed nuts, men who consumed nuts at least twice per week reduced their risk of sudden cardiac death by 47%. The mechanism of action is unclear, but might be due to their anti-arrhythmic properties.
One thing that is likely responsible for the health benefits associated with regular consumption of nuts is their lipid profile. They are very low in saturated fats, and comprised mostly of unsaturated fats.
Replacing saturated fats with unsaturated fats can help lower cholesterol (I will go into this in more detail in another newsletter), and nuts are rich in polyunsaturated and monounsaturated fats. Some of these are essential fatty acids that the body cannot produce, such as alpha linoleic and linoleic acids.
These healthy fats are very desirable, but are also the reason that nuts are so calorie-dense. Fats contain 9 calories per gram, whereas carbohydrates and proteins only contain 4 calories per gram. This is not a reason to avoid nuts, but just something to be aware of.
They are incredibly nutritious, but be careful about eating straight from the bag or container. If you’re anything like me, it’s very easy to eat a few handfuls in only a matter of minutes and find yourself way over your calorie budget for the day.
My recommended strategy is to measure out the serving size listed on the bag, and hide the bag out of sight! I am a fan of using a food scale to measure out the right amount (around 28-30 grams) or using a quarter cup measuring cup to scoop out the proper serving size. If you don’t directly measure them that way, then pour out just enough to cover the surface of your palm.
I was recently helping a client brainstorm ways to get more fiber, and I suggested that she always carry a small cooler with her. I said, pick three of your favorite fruits and a serving of mixed nuts and take it with you anytime you leave the house.
You can find nuts almost anywhere - gas stations, sporting events, airports, and any grocery store. So the next time you find yourself out of the house without a good snack option, you can almost always find a piece of fruit and some type of nuts.
My favorite place to buy mixed nuts is at ALDI. You can grab a bag of 30 ounces for only $14.29 (48 cents per ounce). It includes almonds, pistachios, pecans, macadamia nuts, and cashews.
Well, I guess that's it in a nutshell!
If you'd like to sign up for my individualized coaching, you can work with me one-on-one. Many of the things I write about are not complicated, but it helps to have someone holding you accountable while you build good habits!
