Nuts: a superfood
Nuts are a healthy food to add to your daily diet, but how many should you eat and how can you get your fill?
“We recommend choosing nuts that are unroasted and unsalted, as [other kinds] can have extra fats and oils,” says Bupa dietitian Gemma Cosgriff.
Are nuts good for you?
The benefits of nuts
- Heart health. “A recent review of 27 studies found that regular consumption of nuts may help reduce the risk of heart disease and diabetes,” says Cosgriff. “Research also suggests that regular nut consumption has a positive effect on your cholesterol profile.” That’s certainly worth grabbing a handful of nuts for.
- Fibre and protein. There are many reasons for adding more fibre and protein to your diet. “These are great macro-nutrients that you will particularly notice can help you feel nice and full,” says Cosgriff.
- Weight management. “A small portion can help you feel full and it may stop you snacking on other foods that are less nutrient-rich and easy to overconsume,” says Cosgriff. “Regular consumption of nuts doesn’t seem to cause any weight gain if you manage your portions.”
- Unsaturated healthy fats. Fats are a necessary part of your diet, but it’s vital to choose the right sources. “Nuts contain the natural source of fat that we should be consuming – a regular, small portion is healthy,” explains Cosgriff.
- Other nutrients. Nuts are also a good source of folate, calcium, zinc, potassium, magnesium and antioxidants.
How many should you eat?
Ways to add nuts to your diet
- Eat them as they are for a quick and easy snack.
- Add them as a topping to stir-fries.
- Add them to your breakfast bowl.
- Dry-roast them at home and take them to work as a snack.
- Try making your own nut paste – peanut butter that’s made from 100 per cent peanuts is a tasty addition to meals or snacks. This can be done with other nuts as well.