Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

Going nuts: What's in a nut?

by Bubz Life (follow)
Nutrition (269)      Healthy Foods (75)     
There are so many varieties of nuts out there itís hard to decide what is good for you. I hope this article helps.



What is a nut?

First, what exactly is a nut? The Oxford dictionary defines a nut as "a fruit consisting of a hard or tough shell around an edible kernel". Examples include almonds, cashews and walnuts, but NOT peanuts - strictly speaking peanuts are legumes. But for this article I'm going to include peanuts as a nut since itís commonly accepted as such.

Why are nuts good for you?

They are a great source of fibre, protein and essential nutrients like potassium, folate and vitamin E (a powerful antioxidant).

Nuts are relatively high in calories due to their fat content; the fat is considered healthy because they are a blend of saturated, monounsaturated and polyunsaturated fats - rather than the transfats you find in processed foods.



Being high in healthy fats does not mean that you can eat kilos of nuts every day though - everything in moderation. The Australian dietary guidelines suggest an adult should have 30g - 50g a day (a small handful). The charts below set out the nutritional values of commonly available nuts.



As you can see, all nuts are a good source of protein and fibre, the ones you choose may depend on your diet. If you want to lose weight, then peanuts or almonds (or a mix) may be better options being the lowest in calories, most nutrient rich and with the highest protein content; but generally, variety and balance tends to be best.

Raw or Roasted?

So, how do you get the most out of your nuts? Should you eat them roasted or raw? I personally like the flavour of roasted nuts (unsalted) as they taste better; but raw is considered best as some B group vitamins are lost in the heating process (fried or roasted) .



Nuts are also very versatile since you can easily add them to salads for that extra bit of texture and flavour, or crushed in desserts or savoury dishes like curries or fried vegies.

Allergies

Unfortunately, some people are allergic to nuts and of course nuts aren't a healthy option but something that is to be managed. For those of you who are allergic to nuts visit the Australasian Society of Clinical Immunology and Allergy website for some good suggestions about managing this allergy, especially when eating out.

Related articles
Banana oat breakfast smoothie
Pumpkin Nut And Fruit Loaf
Crunchy nut and pear porridge

Categories
#Nutrition
#Healthy Foods
I like this Article - 7
[ print friendly ]
More Articles by Bubz Life
If eyes are the 'windows to our soul', then eyelashes are the conduits
2 likes
We all want to look good and feel great, but let's face it, maintain your hair, skin and nails can b...
8 likes
Facials are one of the best ways to pamper yourself with some much needed 'me time'
7 likes
Once upon a time I was a non-hiker, yes, really, I did not see the point of wandering around aimles...
8 likes
I live in the city so I'm surrounded by concrete; this doesn't mean that my home has to be too
12 likes
When you are short on time this cake mix is the easiest to make and tasty too
8 likes
view all articles by Bubz Life
My Google Plus Profile
ID: 42502
[ Submit a Comment ]
Trending Articles
This tasty loaf contains nutritious pumpkin, dried fruit, nuts and wholemeal flour
20 likes
The type and quality of food we eat impacts our not just our health but our fatigue levels
5 likes
I love making banana bread and finding ways involve the kids in the kitchen too
5 likes
People all around the world know how beneficial spinach can be
2 likes
Do you struggle with procrastination? If you are like the majority of people, the answer is probabl...
5 likes
Celery is a delicious crunchy vegetable that is unappetising when limp
5 likes
Did you know if you are not exfoliating, your skin is not as healthy as it could be? Exfoliating ...
6 likes
Canít sleep? You are not alone
5 likes
At times we are faced by challenges that rock the core of who we are, our values and what we represe...
5 likes
Categories
Nutrition (269)
Vegan (122)
Skin Care (100)
How To (64)
Lists (61)
Hygiene (35)
Yoga (29)
 
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version