Nuts to You!

Many people avoid nuts because they are high in calories. One ounce [30 grams] could contain as many as 200 calories and 21 grams of fat. But nuts are getting a bum rap. Nuts are high in protein and an excellent source of fiber, vitamin E, iron, magnesium, zinc and potassium - excellent for maintaining a healthy heart. Research has shown that the benefits of eating nuts may outweigh the increased calorie intake.

Most people get the wrong impression about fats also. Yes. Nuts are high in fat, but not in cholesterol. Nuts have "good" monounsaturated fat that raises good cholesterol [HDL] levels and reduces "bad" cholesterol [LDL].

Nuts are often salted. Too much sodium in ones diet may contribute to blood pressure problems. Look for unsalted or low sodium nuts. But like with any food, everything should be in moderation. Excessive eating or drinking is not healthy.

Allergy to nuts, especially peanuts, is relatively common. Consult your physician if you have concerns about this.

Nut	Portion	Calories	Protein grams	Total Fat grams	Mono unsaturated grams	Poly unsaturated grams
Almond Whole	1 oz 24 nuts	164	6	14	9.1	3.5
Brazil	1 oz	186	13	1	.1	.4
Cashew dry roasted	1 oz 18 nuts	163	4	13	7.7	2.2
Chestnut	1 cup	350	5	3	1.1	1.2
Hazelnut	1 oz	178	4	17	12.9	2.2
Macadamia	1 oz 10-12 nuts	203	2	22	16.8	.4
Mixed Nuts Dry roasted	1 oz	168	5	15	8.9	3.1
Peanuts Dry roasted unsalted	1 oz 28 nuts	166	7	14	7	4.4
Pine	1 oz	160	7	14	5.4	6.1
Pistachio	1 oz 47 nuts	161	6	13	6.8	3.9
Sunflower Seeds Roasted salt	1 oz	165	5	16	3	10.5
Walnuts	1 oz	185	4	18	2.5	13.4