Although nuts have long been a forbidden delight, with fat and calorie counts that seemed to far outweigh any nutritional benefit, new research into how the body uses fat indicates that nuts may actually lower the risk of heart attack and cancer while improving overall nutrition.
Even so, nut lovers must be aware that prepared nuts and nut butters are often made with cholesterol-raising trans fats and saturated fats that undermine their healthfulness: "Roasted" nuts are usually cooked in oils that destroy nutrients while adding saturated fat; snack peanuts are usually heavily salted; peanut butter may contain an artery-clogging partially hydrogenated oil that keeps it creamy. What’s more, nuts are among the most common, potentially dangerous food allergens. And peanuts, while one of the all-time favorite "nuts," are often among the least healthful.
This popular, tasty food encompasses tree nuts (pecans and almonds), seeds (sunflower and pumpkin), and some legumes (including the misleadingly named peanut). All contain a high percentage of fat calories (50 to 75 percent of total calories). Although some nuts are high in saturated fat (Brazil nuts, macadamias, and pine nuts), the fats in other nuts are mainly monounsaturated and polyunsaturated; they actually improve heart health by reducing LDL (low-density lipoprotein) cholesterol, the "bad" stuff that gums up blood vessels. One study reported that women who ate nuts instead of animal protein more than twice a week had a 60 percent lower risk of heart problems than those who didn’t. Eating nuts up to four times a week can decrease the chance of heart attack by 25 percent. Peanuts also contain resveratrol, an antioxidant compound also found in red wine that protects against heart disease.
Recent research shows that almonds, walnuts, and flaxseeds are good sources of omega-3 fatty acids, which are associated with a decreased risk of blood clots and stroke. Other studies indicate that nuts may be a weapon against cancer-cell growth.
Nutritionally, a handful of nuts or seeds packs a wallop, especially as a source of protein (which protects against cavities). Nuts also provide large amounts of fiber, magnesium, zinc, and the antioxidant vitamin E (which protects against heart disease and cancer). Pumpkin seeds are rich in iron; sesame seeds contain calcium; and sunflower seeds are a great source of energy-enhancing thiamine.
So there you go – yes, it’s okay to be nuts about nuts. You can increase your intake by adding nuts and seeds, dry-roasted or raw, to stir-frys, salads, yogurt, breads, and muffins and by using sesame, flax, or sunflower oil in dressings.