I’m confused – are nuts a healthy snack? (2024)

FAQs

I’m confused – are nuts a healthy snack? ›

You might think of nuts as unhealthy because of their fat content, but that's not the whole picture. Nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrients that could help reduce our risk of heart and circulatory diseases.

Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store and easy to pack when you're on the go.

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

Nuts contain all major macronutrients: protein, carbohydrate, and fat. The total protein content is relatively high, which makes them a good source of plant protein (especially for vegetarians).

In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.

Eating whole nuts is the best way to include nuts in your diet, especially if you eat them instead of other snacks like crisps or biscuits. Just make sure they are unsalted and don't have coatings, which can add sugar, fat and sometimes salt.

And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

According to Harvard Health, some of the healthiest nuts are: Almonds. Brazil nuts. Cashews.

To obtain health benefits, nuts must be consumed regularly and in sufficient amounts. To this end, many guidelines recommend the daily consumption of 30 g (or 1 ounce = 28.4 g) of nuts as part of a cardioprotective diet [5,6,7].

What is the most toxic nut? ›

Raw cashews

But when raw, cashews contain urushiol, which can be fatal in large quantities.

Although nuts are rich in polyunsaturated fatty acids (PUFA, mainly n-6), dietary fiber and micronutrients such as vitamin E, magnesium, and selenium, they may also contain high levels of one of the most potent carcinogenic substances, the mycotoxin aflatoxin B₁ [8].

The best nuts for easiest digestion are cashews, walnuts, and almonds- for their array of vitamins, minerals, and their combination of insoluble and soluble fiber. If you have digestive issues, some nuts high in fiber can help you improve your digestive health.

Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease.

Nuts, though high in fat and calories, are remarkably nutritious. If you eat them moderately but regularly as part of a balanced diet, you're not likely to gain weight. They may even help you lose weight. Nuts are extremely healthy, as they're packed full of nutrients and antioxidants ( 1 ).

Interestingly, consuming whole nuts, not nut butter, is associated with a lower risk of common chronic diseases (obesity, cardiovascular disease, certain types of cancers, and Type 2 diabetes). What is not clear is whether or not the type of processing matters.

A recent meta-analysis of randomized clinical trials found that regular consumption of nuts was associated with increased daily energy intake and lower hunger but had no effect on weight or feelings of fullness [52].

Nuts have a high energy content because they contain a relatively large amount of fat. Even a small one-ounce portion of nuts (28 grams) can contain around 15 grams of fat and 170 calories. These figures have led nuts to be labelled as a potential diet-buster that should be consumed with caution.