Why is everyone going nuts about nuts!
Not only are nuts an excellent source of unsaturated fats including omega 3 and 6 fatty acids, they are also chock-full of vitamins and minerals. Specifically, vitamin E, copper, manganese, magnesium and zinc are all found in high amounts in nuts. Also, certain nuts, such as walnuts are great sources of phytonutrients.
If you are someone who received the false information that nuts make you fat because they contain fat, then I encourage you to read the following article I wrote: “Finally some good news about fat! Learn why fat doesn’t make us fat.” In a nutshell, nuts are healthy and eating them in moderation won’t on their own make you gain weight. Yeah!!! This is great news, especially for all my fellow nut lovers out there.
Another great benefit about eating nuts is that they are very filling. Since they do contain a high level of fat, they keep you satisfied after eating them and provide lasting energy that will maintain a stable blood sugar level throughout the day. The fiber that they contain also helps to keep us feeling fuller for longer.
How do you take your nuts?
Nuts are a very versatile food. They can make a great on-the-go snack alone or in a trail mix because they are best eaten raw with no prep work. Also, they are delicious as nut butters, which can be used in sandwiches, in smoothies, as dips for fruit, or as icing on desserts. Nut milks are another great way to consume nuts. They are very easy to make and can be made in your own home. In addition, they can be added to salads or stir fry’s too.
One of my favourite ways to consume nuts is to make a nut dip. All it takes is soaking the nuts overnight and throwing them in a food processor with whatever ingredients you want! It is a nice alternative to typical dairy or mayonnaise based dips. Click here to check out a delicious recipe for a nut dip using almonds, sunflower seeds and pumpkin seeds. It is loaded with healthy fats and tastes great!
How Many Nuts Should I Be Eating?
The amount of nuts that you should consume each day varies from person to person and depends on a few factors. The number of calories you are consuming, body weight and size, weight loss or weight gain goals and activity level are some of the things to consider when determining your own nutrient needs. Also, another important consideration is a completely vegetarian diet. If you aren’t consuming meat in your diet then the number of servings of nuts and other protein sources would be higher. However, a general guideline for consuming nuts is: 1 serving for a diet of 1,000-1,800 calories per day; 2 servings for 2,000-2,600 calories per day; 3 servings for 2,800-3,200 calories per day.
Each serving size for nuts should be about 100 calories. An example of what that looks like for some common nuts and seeds is as follows:
- Almonds or hazelnuts, 10-12 whole nuts
- Coconut, unsweetened grated, 3 tbsp.
- Nut butter, 1 tbsp. (nuts as the only ingredient!)
- Pine nuts, pistachios, sunflower, pumpkin, or sesame seeds, 2 tbsp
- Walnut or pecan halves, 7-8
- Flax seeds, chia seeds, 1/4 cup
- Brazil nuts, 5-6
If you are as nuts about nuts as I am, leave a comment below letting me know how you take your nuts! Also, if you have friends or family who are equally as ‘nutty’, help us spread the word by sharing this article.
Book: Fats that Heal Fats that Kill by Udo Erasmus
Book: The World’s Healthiest Foods by George Mateljan
Book: Why We Get Fat and What to do About it by Gary Taubes