Health Nuts

July 2, 2008 | By | Comments (6)


From a nutrition perspective, I can’t think of a better
snack than nuts. Dry-roasted or plain, salted or unsalted, nuts pack in
healthful fats, a host of vitamins and minerals, fiber, and little sodium (even
some salted ones have as little as 95 milligrams sodium per ounce). While a
one-ounce serving of nuts has more calories than pretzels, it also comes with
protein and fat, staving off hunger for longer than many starchy or sugary

And I’m not the only one who knows nuts are good, as a stand-alone snack or an ingredient in recipes. Some of
the latest research on these nutrient rich nuggets shows promise:

A review of studies published in 2001 showed that consuming
just one ounce of nuts — of any variety — up to five times a week is likely to help
reduce the risk of heart disease. (However, the results cite that it’s not just a
matter of adding nuts. One must replace other calories consumed with the nuts
as well as swap some of the artery-clogging saturated fat for the healthy
types of fat in nuts.)

The Nurses Health Study of more than 85,000 subjects also
linked nut eaters with a lower risk of heart disease risk factors than those
who did not consume nuts.

While vitamin E in supplement form hasn’t shown to be
effective in promoting health benefits, almonds supply vitamin E, an
antioxidant, which may — along with other nutrients in the nut — help prevent “bad”
LDL cholesterol oxidation, supporting heart health.

The May 2008 Journal of Nutrition issue includes a
preliminary study, possibly helping to explain the almond’s heart healthy
attributes. The article identifies additional antioxidants contained in the
skin of whole almonds, which may play a role in reducing oxidative stress as
well as reducing LDL cholesterol.

So instead of munching on animal crackers or pretzels, try a
serving of whole almonds. You’ll gain heart-healthy benefits
along with a satiating snack.

Quick Tip: Portion size matters. One ounce of almonds equals about 22 nuts, enough
to cover a square sticky note pad or enough to fill a quarter-cup dry measuring
cup. This serving size supplies about 164 calories, 3.4 grams fiber, and 15
grams fat (though only 1 gram saturated fat). The trick is managing portion
size and calories, which is hard to do with the satisfying crunch and delicate
flavor of almonds.


Kathy Kitchens-Downie, RD, is an Associate Food Editor for Cooking Light.


  1. private health insurance

    Nuts are a good source of vitamins and protein and should be a great substitute for meat.

    January 11, 2012 at 2:13 am
  2. health insurance plans

    Yes, we should be nuts about health! Even if we have health insurance plans, prevention is still better than cure.

    January 5, 2012 at 4:17 am
  3. Addison

    The Nurses Health Study of more than 85,000 subjects also linked nut eaters with a lower risk of heart disease risk factors than those who did not consume nuts.

    January 22, 2011 at 3:10 am
  4. viagra online

    I am very pleased that the publication of this blohg concerned about healthy nuts are nuts rich in monounsaturated fatty acids. Thanks for sharing this information I think is very good and very important.

    May 27, 2010 at 11:26 am
  5. Best Weight Loss Supplements

    Too true. If people like Almonds, though, they’ll likely enjoy any number of nut choices that don’t have nearly as many calories. Mix it up; variety is the spice of nuts…or was that life? 😉

    November 24, 2009 at 7:52 pm
  6. Fiber Gourmet Pasta Eater

    The healthy fats, fiber, and protein in almonds are a strong benefit to an already delicious snack.
    As the end of the article mentions though, make sure to be aware of the serving size. Almonds are so high in fat that even small portions quickly add up the calories.

    November 29, 2008 at 11:25 pm

Leave a Comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s