In a Nutshell: The Health Benefits and Culinary Uses of Nut Meats
With mounting evidence showing their many health benefits, it’s OK to recommend nuts as part of a healthy diet. In fact, it’s more than OK. Tree nuts are plant-based proteins that contain fiber and a combination of vitamins, minerals and antioxidants for each variety. They are also rich in plant sterols and fat, particularly the heart-healthy mono- and polyunsaturated kinds. The U.S. Food and Drug Administration has approved a Qualified Health claim that states: Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. These nuts include almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts — which contain less than 4 grams of saturated fat for a 50-gram (about 1.5 ounce) serving. The combination of fiber, protein and fat in nuts provides satiety to meals and snacks, making them an excellent option for weight management. There is a caveat, however: portion size. While nuts are healthy, th