We are moving into the fall season with the promise of cooler weather and watching our landscape change from greens, oranges, reds and golds. Another fall happening is eagerly waiting for a fresh crop of pecans. During the low fat craze of the 1990s, nuts were vilified as being too high in fat. As it turns out, nuts are brimming with healthy fats, fiber, protein, antioxidants, vitamins and minerals.
Many studies are showing that nuts can improve cholesterol numbers, assist with weight loss and trim your waistline. A study in the New England Journal of Medicine looked at 30 years of food patterns of more than 100,000 people. Those that ate nuts had a 20 percent less risk of dying than those who didn’t eat nuts.
Are you allergic to nuts? You will need to avoid them, no matter the health benefit.
Nuts take longer to digest because they provide protein, fat and fiber. This combination of nutrients keeps you fuller longer and can lead to eating less.
Any nut will do. Besides pecans, check out almonds, Brazil, cashews, peanuts, macadamia, hazelnuts, chestnuts, pistachio and walnuts. Seeds also come into play because of similar nutrition to nuts. Sesame, sunflower, pinon and pumpkin seeds are easily found in grocery stores.
Look for raw or lightly salted nuts and seeds to lower sodium intake. Because nuts are higher in fat, eating too many can lead to fat dumping after bariatric surgery.
Does this get you excited about eating nuts and nut butters, like peanut butter? Before we get all crazy about nuts, let’s define what a portion looks like. The American Heart Association recommends one-fourth of nuts per day. That’s about four tablespoons. That’s the number of studies are showing to help improve our health. You still need to portion out those nuts. If you prefer nut butters like peanut butter, two tablespoons are the serving size. A couple of handfuls or a can of nuts is too much!
There are many ways to include nuts into your meals and snacks. Add peanut butter to a smoothie. Use chopped nuts to provide a “crust” on fish or chicken. Sprinkle nuts or seeds in yogurt, oatmeal, cottage cheese or salads. Make your own trail mix by mixing different nuts together. Spread peanut butter on peeled apple slices or 100 percent whole-grain crackers like the Triscuit Thin Crisps. Nuts can also provide something crunchy if you are missing crunchy foods. There are many flavored nuts in the grocery stores you can enjoy.
Enjoy adding nuts to your nutrition plan. Don’t forget to measure out a portion before you eat your nuts!
Information provided by Rene Norman, RD/LD, bariatric dietitian.