Those Wonderful Nuts and Seeds

Peanuts, almonds, hazelnuts, cashews and the like — we love to snack on them, but they’re high in fat, so they must be fattening and unhealthy... Or are they??

Just a few years ago, there was still quite a bit of “confusion” in the public mind about consuming nuts and seeds.

Despite the fact that humans have been eating tree nuts for centuries — knowing how valuable they are as sources of energy and nutrients, especially during winter when fewer natural vitamins and minerals are available — the belief spread that eating them leads to weight gain and high blood pressure. Fortunately, this isn’t true — quite the opposite! A 20-year study proved that consuming 15–30 g of nuts daily helped participants maintain their ideal body weight (for 20 years — a small miracle in itself), and in some cases, even led to weight loss!

How is this possible? After all, we all know they’re high in fat — often around 50%.

That’s true, but we also need to remember: this is not the same kind of fat found in bacon. Saturated fats and cholesterol are primarily found in animal products, whereas nuts contain mono- and polyunsaturated fatty acids, which actually help reduce blood cholesterol and triglyceride levels, lowering the risk of cardiovascular disease. Not to mention, they are essential for the absorption of fat-soluble vitamins (A, D, E, and K), and thanks to their high fiber content, they promote a lasting feeling of fullness — making us less likely to snack between meals.

It’s important to note that snacking between meals isn’t inherently harmful or unhealthy. The problem lies in choosing the wrong products. The food market is flooded with unhealthy snacks — often disguised with appealing “healthy” labels — so it’s no wonder consumers feel overwhelmed. Generally speaking, the more ingredients a product contains and the more processed it is — stripping it of its original nutritional value and texture — the less healthy it becomes. Whenever possible, we should choose unprocessed foods, in this case, raw nuts or natural nut butters made from them.

It’s worth carrying an apple and around 50 g of nuts with you each day — they can help get you through the tougher parts of the day when your energy dips, and when you’d normally reach for your third coffee or another bar of chocolate. Most people don’t believe at first that switching from sweets to fresh and dried fruit and nuts is simply a matter of mindset. But your body only needs 21 days to form a new habit and start accepting it as the new normal. What is three weeks compared to 10, 20, or even more years of unhealthy eating habits? Plus, you’ll spare yourself the guilt and go to bed happy knowing you did something good for your health today.

The best time to enjoy raw nuts is at the start of the day — in your morning granola, oatmeal, or as a snack between meals (mid-morning or afternoon).

Nut butters can be healthy alternatives to cold cuts, cream spreads, or sugar-laden jams. They’re perfect as snacks for kids too. Hopefully, they’ll replace pre-packaged pastries in more and more households — those baked goods that are, unfortunately, the most common choice for children’s snacks today, offering little nutritional value but lots of sugar and fat.

The best time to enjoy raw nuts is at the start of the day — in your morning granola, oatmeal, or as a snack between meals (mid-morning or afternoon). Nut butters can be healthy alternatives to cold cuts, cream spreads, or sugar-laden jams. They’re perfect as snacks for kids too. Hopefully, they’ll replace pre-packaged pastries in more and more households — those baked goods that are, unfortunately, the most common choice for children’s snacks today, offering little nutritional value but lots of sugar and fat.

Andrea Desits
Dietitian