Ask a Dietitian

As seen on BCTV Noon News

Go Nuts!

 Nuts are basically seeds from trees and are covered with a hard shell. They are generally very nutritious, containing protein, fibre and essential vitamins such as A and E, as well as the minerals phosphorus and potassium. Nuts also contain essential fatty acids such as omega 3s and 6s. Because they are high in oils, portion size should still be considered.  ¼ cup nuts is a serving.  The nutritional content of nuts can vary significantly.

Almonds

This versatile nut is found in confectionery items, food products and culinary recipes or just as a healthy snack. Studies have found that almonds are the most nutrient dense nut and one of the most heart healthy foods available. When directly compared with first-generation statins, almonds have been found to be just as effective in lowering LDL or “bad” cholesterol if consumed as part of a heart healthy diet. This nut is particularly nutritious being high in protein, calcium and heart healthy monounsaturated fats. They can be found in stores shelled, blanched, slivered, chopped, roasted, sweetened and salted.

Brazils

These nuts are native to South America and grown inside a hard, woody fruit similar to a coconut shell. The shell needs to be broken to reveal the 12-24 nuts that lie inside. Brazils go rancid very quickly due to the high fat content, so they should be stored in the fridge or freezer.

Cashews

A native to America, it is related to the mango, pistachio and poison ivy. It is high in carbohydrate, protein and iron.

Chestnuts

This nut is a native to South Europe and can be used in soups, fritters, porridges, stuffings and stews, as well as just boiled or roasted whole. They are available fresh in autumn, dried, ground into flour or canned (whole or puréed). If using dried chestnuts, they need to be soaked for about 1-2 hours and then boiled for 45-60 minutes.  Fresh chestnuts need to be boiled for 40 minutes before being peeled.

Hazels

A common wild tree in Europe and Asia, Hazel produces nuts that have been enjoyed by humans for centuries. This nut can be used in both sweet and savoury dishes and are available as an oil, nut butter or whole, ground and flaked.

Macadamia Nuts

While these nuts are grown commercially in Hawaii, they are actually native to Australia. This nut is difficult to extract from their shells thus making their purchase more expensive then other nuts. They have a delightful creamy flavour and crunchy texture, but have one of the higher fat contents.

Peanuts

Peanuts are actually legumes and are of South American origin. Peanuts contain 40-50% oil, which can be used in cooking, margarines, and as salad oil. Peanuts are high in protein (if combined with whole grains to complete the protein) and thus an inexpensive alternative to meat and poultry. Whole peanuts can also be roasted or made into peanut butter. When purchasing peanut butter, the only ingredient in the list should be ‘Peanuts’. Avoid the nut butters containing hydrogenated oils or shortenings as they are highly saturated.

Pine Nuts

These seeds are native to the Mediterranean region and are usually expensive because they are difficult to harvest. They are the prime ingredient in pesto sauce and are terrific lightly toasted and sprinkled on fish, salad or vegetarian lasagna. They are high in protein and a great nut for vegetarians to incorporate into their diets. However, they are very high in fat and thus need to be stored in the fridge or freezer to prevent rancidity.

Pistachios

These delicious nuts are native to the Near East and Central Asia. The kernals are green and often enjoyed roasted and salted in their shells. Compared to other nuts, pistachios are relatively low in fat and higher in protein and carbohydrate. It is also relatively high in calcium contributing 140mg per 100g.

Walnuts

This nut is grown for its timber as well as its nuts. For centuries the oil of the walnut has been used in the preparation of artist’s paints. There are over 15 varieties of walnuts, but the most popular are the English walnut and the Black walnut. This nut is high in omega-3 fatty acids, an essential fat known for its benefits for heart health.

Storage

Nuts should be stored away from the light in cool, dry conditions in airtight containers. Their high fat content makes them susceptible to becoming rancid; thus, many benefit from storage in the fridge or freezer.

Nutrient Analysis

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