By Laura Ali, MS, RDN, LDN

Besides being a delicious treat and adding texture and crunch to food, nuts are known to be a nutritional powerhouse. Most nuts contain healthy fats, like omega 3 fatty acids and monounsaturated fat, are a good source of protein and fiber and are also an excellent source of vitamins, minerals and phytonutrients.

Nutrition Content and Health Benefits
Research has shown that people who eat 1.5 oz. of nuts a day have lower rates of heart disease, diabetes and other chronic diseases as well as lower rates of obesity, lower cholesterol levels, and better control of blood sugar. Adding 1.5 oz. of almonds, pistachios, hazelnuts or pecans reduces cholesterol levels. Inclusion of nuts regularly has also shown decreases in insulin resistance and reduced weight and BMI levels.

A little goes a long way! Because nuts are high in fat, the key to adding them to a
healthy diet is portion size – just 1.5 oz. a day is all you need.

5 Popular Nuts and What to Do with Rhem
Almonds
Almonds are rich in Vitamin E, calcium, magnesium and potassium and they have been shown to reduce LDL (bad) cholesterol levels while helping to maintain HDL (good) cholesterol levels. The California Almond Board has an
easy way to remember the serving size for almonds – it’s as easy as 1-2-3! 1 oz. of almonds equals 23 nuts. Finely grind almonds in your food processor to make a fine flour or almond meal. (You can also buy it this way.) Swap some into your baked goods for regular flour to give them a nutty flavor, or use it as a coating on chicken.

Hazelnuts
These Italian nuts are high in Vitamin E and monounsaturated fats. They are one of the richest natural sources of folate in the diet and have been shown to reduce LDL cholesterol levels. While not a nut many Americans eat regularly, they are a major component of the Mediterranean diet and just 25 – 30 nuts is a 1.5 oz. portion. Most often found in desserts and baked goods, they are also wonderful when roasted with vegetables or used in pesto, and are perfect paired with cheese for an appetizer.

Pecans
In addition to many of the same nutrients that other nuts contain, pecans are a good source of lutein and zeaxanthin. These carotenoids are known to be helpful in maintaining good eyesight and to help prevent age-related macular
degeneration. They may have a role in maintaining brain health as well. Maybe the first thing that comes to mind when you think of pecans is Thanksgiving and pecan pie, but these delicious nuts are delicious when
chopped finely and used as a coating for fish or tossed with roasted sweet potatoes and a little cinnamon.

Pistachios
Pistachios have more recently come onto the food scene and with some good marketing are now found in many households. These little green nuts are rich in antioxidants, B Vitamins and fiber, and they are one of the lower calorie nuts. They have a multitude of health benefits including lowering cholesterol, maintaining blood sugar levels and improving gut health by increasing good bacteria in your GI tract. While good in baked goods like biscotti, pistachios are also good crushed and used as a coating for chicken or fish, roasted and tossed with vegetables, on salads, or as a topping for yogurt or ice cream.

Walnuts
Walnuts are an excellent source of the Omega 3 fatty acid ALA, and people who eat walnuts have a reduced risk of cardiovascular disease. A recent study found that people who ate a walnut-rich diet had lower cholesterol levels, lower
triglyceride levels and lower LDL levels. 1 Chopped walnuts make an excellent addition to chicken salad, roasted beets or Brussels sprouts. Grind them with arugula to make a pesto or chop and add to muffins or oatmeal in the morning. They are also good to use as a meat extender, just chop finely and mix with mushrooms or beans and add to chili or
stews.

There are many delicious ways to add nuts to your meals and snacks. Just a handful a day will give you the health benefits you want. Here are a few other delicious ways to incorporate nuts daily:

• Combine with dried fruits and seeds and make little snack bags to take with you to work or school.
• Chop and combine with flour to use as a coating on chicken or fish.
• Grind nuts and mix into soups or stews – they are a great thickener.
• Nut flours can add a nutty flavor to baked goods or as a coating on chicken,
  pork or fish. You can swap some nut flour for regular flour in baked goods,
  which gives them a nutty flavor.
• Add chopped nuts to cereal or on a salad for some added crunch.
• Add to roasted vegetables to boost the flavor and crunch.
• Toast them to bring out the rich nutty flavor. You won’t need to use as many
  to get the full nutty flavor from them. There are 2 ways to toast nuts:
  • Spread them out on a sheet pan and roast at 300°F for 10 – 15
    minutes, tossing halfway through or,
  • Place a small amount in a small non-stick frying pan and heat
    over medium heat, tossing until browned on all sides.

For more information on the health benefits of nuts, and more ideas to include them
daily, visit the International Tree Nut Council.

1 Guasch-Ferri, et. Al. Effects of walnut consumption on blood lipids and other cardiovascular risk factors:
an updated meta-analysis and systematic review of controlled trials. Amer J Clin Nutr. 2018. 108(1):174-
187

Laura Ali, MS, RDN, LDN is a food and nutrition communications professional, recipe developer and brand ambassador for the StarKist Co. She loves learning about food, exploring how food has shaped our culture and teaching people how to enjoy the food they eat. On weekends she can be found exploring local food shops, wineries, and walking trails with her husband. You can follow her on Instagram and Twitter or her website: www.onthekitchenshelf.com