Healthy Snacking: Which Nuts are Best?

Nuts are dynamite for dieters- they come in small packages but give you a big bang for your buck. They’re packed full with heart-healthy fats, fiber, protein, antioxidants, and lots of vitamins and minerals. They provide everything a plant needs to grow, and everything a dieter needs for great snack. They are naturally cholesterol-free and have only traces of sodium. But not all nuts are created equal, and how they’re prepared can make a big difference in their nutritional quality. Here are some facts about our favorite nuts, and ways to enjoy them as part of a heart healthy diet:

Preparation:

Try to avoid nuts that are heavily salted, sweetened, or overly processed. This includes toasted or roasted nuts, since this destroys a lot of delicate nutrients, particularly vitamins and antioxidants. But if you must, you can try toasting them in the microwave (recipe follows) which will destroy less nutrients. If you like nut butter, be very choosey and check the labels for added fats, sugars, and preservatives. It is best to opt for raw or dehydrated nuts and lightly salt or season yourself. If you have problems digesting raw nuts, consider soaking or sprouting them first. That is, put them in a bowl of water and a pinch of salt overnight or for about 8-12 hours.

*The nutritional values below are based on a 1 oz. serving size, which is equal to about a handful.
*Amounts are for whole nuts, with shells removed.

Best Nuts For A Healthy Diet:

Almonds:

• 1oz. = about 20-24 nuts
• 160 calories per serving
• 6 grams of protein
• Provides over 35% of your daily requirement for Vitamin E, over 30% for manganese, and almost 20% for riboflavin and magnesium.
• Also contains calcium, iron, zinc, and some B vitamins.

Brazil Nuts:

• 1oz.=6-8 nuts
• 190 calories per serving
• 4g of protein per serving
• Provides more than 100% of daily requirement for selenium.
• Also a good source of thiamin, manganese, magnesium, some vitamin E (8%) and a small amount of folate (2%).

Cashews:

• 1oz.=16-18 nuts
• 160 calories per serving
• 4g of protein per serving
• Not a good source of Vitamin E, A, or C, riboflavin, niacin, or folate. (less than 5% of daily requirements)
• A good source of vitamin K and iron. Also contains vitamin B6, and thiamin (just over 5% of daily requirements).

Hazelnuts (filberts)

• 1oz.=18-20 nuts
• 180 calories per serving
• 4g of protein per serving
• 1 serving contains 20% of your daily value for Vitamin E and riboflavin.
• Also a source of vitamin B6, thiamin, folate, and provides 80% of your daily value for manganese.

Peanuts:

• Though often thought of as nuts, peanuts are actually a type of legume, like beans or lentils.
• 1oz.=28 nuts
• 170 calories per serving
• 7g of protein per serving
• 1 serving provides 20% of your daily value for niacin, and almost 10% of your daily value for folate and vitamin E.

Pine Nuts (Pignolias):

• 1oz.=150-157 nuts
• 160 calories per serving
• 7g of protein per serving
• Provides over 100% of your daily value for manganese, 10% for iron, 15% for vitamin E, 20% for magnesium, and is also a good source for thiamin, riboflavin, niacin, and zinc.

Pistachios:

• 1oz.=45-47 nuts
• 160 calories per serving
• 6g of protein per serving
• Provides almost 20% of your daily requirements for Vitamin B6 and 16% of Thiamin, and also contains a smaller amount of vitamins A, C, E, and K, folate, plus iron, calcium, and numerous essential minerals.
  Studies have shown that regularly munching on pistachios may reduce cholesterol.
• The antioxidants (lutien, beta-caortene, and tocopherol–vitamin E precursor) found in pistachios are similar in quality to those found in dark leafy vegetables, and contain more than any other nut.

Toasting Nuts in Your Microwave:

Easy, 5-minute, recipe for microwave-toasted nuts:

This method works best with a small quantity of nuts, from a couple tablespoons to about 1/2 a cup. Also keep in mind that microwave cooking times vary, so you may have to make some adjustments:

• Measure out the amount of desired nuts and place in small bowl.
• Add a tiny amount of oil, no more than a teaspoon to nuts and mix well to evenly coat them. Olive oil works great, and is healthy, but you may use a tiny bit of butter or margarine if desired.
• Put the nuts on a flat, microwave-safe dish and spread evenly into a single layer.
• Microwave on high power for one minute.
• Stir mixture, and microwave again, for one minute.
• Cooking time will vary depending on the amount, type of nut, and how the nuts have been prepared (chopped, sliced, or whole).
• If nuts are lightly browned, you’re finished. If they’re not, continue microwaving in one-minute increments, stirring in between, until they are.
• (Reference: http://lancaster.unl.edu/food/ftmar04.htm)

Seasoning Ideas:

• Add a dash of garlic powder, cracked pepper, salt, and tabasco for a zesty snack. (Works well with almonds)
• Sprinkle in a little cinnamon and sugar.
• Chili powder, cracked pepper, and salt.
• Pumpkin pie spice or Apple Pie spice with a light sprinkle of sugar.
• Dried, crushed rosemary, garlic powder, salt, and dry mustard.

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Other Ways to Enjoy the Health Benefits of Nuts:

• Create your own trail mix by combining nuts with dried fruits, and you favorite cereal.
• Mix into hot or cold cereals.
• Toss some in when baking muffins, breads, or oatmeal cookies.
• Add crushed or ground nuts into pancakes.
• Toss into salads, or make a nutty vinergarette using ground or chopped nuts.
• Add to soups, for example, try adding finely chopped or ground hazelnuts to a squash-based soup, such as pumpkin.
• Add to fresh or frozen yogurt.
• Add to main entrees, for example consider adding nuts to stir-fried vegetables, sprinkling over casseroles, or mixing crushed nuts with seasoned breadcrumbs for coating pork chops and other meats.

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