Q: Nuts are supposed to be good for you, but aren’t they fattening? Are the health benefits of nuts really worth the calories?
A: Let’s start with the good news. Nuts are indeed really good for you. People who regularly enjoy nuts tend to live longer and have lower rates of heart disease, diabetes and certain types of cancer. Not surprisingly, both the US FDA and the American Heart Association recommend eating a handful of nuts every day.
And now for more good news: People who eat more nuts are actually less likely to be overweight than those who don’t.
It’s true that nuts are higher in calories than some other foods. A handful of almonds, for example, has three times as many calories as a handful of mini pretzels. But these are hardly empty calories. Nuts are packed with healthy fats, fiber, protein, vitamins and minerals. In addition to being more nutritious, nuts are also more filling than other snack foods — and that may lead you to take in fewer calories in the long run.
Dieters who include nuts in their meal plans often lose more weight and report being less hungry than those who avoid them.
If you’re concerned about calories, simply keep an eye on the portion size. Measure out a serving (about 1/4 to 1/3 cup) and then put the container away to avoid mindless snacking. Enjoy them alone or combined with dried fruit for a sweet-and-salty treat. If you are watching your sodium intake, be sure to choose unsalted versions.
You can also get your daily serving of nuts in the form of nut butter. Celery stalks stuffed with peanut butter, or apple slices spread with almond or cashew butter, are favorite snacks at my house.
