7 most common questions about nuts
- Aren’t nuts high in fat?
Yes, but not all fat is bad. The unsaturated fat found in nuts is an important part of our diet that’s needed for energy, essential nutrients that our bodies cannot make themselves, to aid recovery and for optimal brain health. Most nuts have a tough outer coat that is hard to digest. This means that not all the fat in nuts is available for absorption1.
- How do nuts improve your heart health?
Nuts are a great source of plant sterols, which help limit the amount of cholesterol we absorb2. They also have anti-inflammatory properties, which will help reduce your risk of heart attack and stroke3.
- I’m trying to lose weight. Should I avoid nuts altogether?
No. Nuts are packed full of protein, which will satisfy your hunger and fibre to help keep you fuller for longer which, together will help reduce your energy intake during the day1. In fact research shows that people who eat nuts are less likely to be overweight than those who don’t4.
- What is nut butter?
It’s a spread made by blending nuts into a smooth paste. There are no oils or butter added to our delicious nut butters – try adding a teaspoon to your porridge in the morning, spread some on crackers or brown bread in the afternoon or have with sliced apple or banana as a snack.
- Is one type of nut superior to the rest?
No. You should try to eat a variety of nuts as part of your diet. They all contain different minerals and vitamins with no one nut being the winner nutrition wise.
- Does roasting, grinding or flaking affect the nutrient content?
There’s little evidence to show that roasting nuts changes their nutritional profile. Blanched nuts contain slightly less fibre because the outer coat has been removed. Ground and flaked nuts have the same nutritional profile as their whole counterparts, unless they have been blanched beforehand.
- How many nuts and how often?
Everything in moderation. A handful of nuts is about 15g and is an ideal snack size. This is roughly equal to 15 pistachios, 10 hazelnuts, cashews and almonds or 3 Brazil nuts. Our re-useable ProMix tubes have 15g portion markers on the side to help you keep track of how much you’re eating.
- Mattes RD 2008. Asia Pac J Clin Nutr.
- Sabato J et al., 2010. Arch Intern Med.
- Salas-Salvado 2008. Asia Pac J Clin Nutr.
- Bes-Rastrollo M et al., 2009. Am J Clin Nutr.