Nuts can be a beneficial part of your everyday diet

Are nuts a helpful part of a healthy diet or an unhealthy hindrance? Health and lifestyle blogger Claire Jackson talked to us about where nuts fit in with a healthy lifestyle.

There has been much debate about nuts in the diet, whether they’re healthy or unhealthy and where they fit into a weight loss diet. The truth is that all nuts are packed with heart-healthy fats, protein, vitamins and minerals.

However when you add nuts to your diet you also add the calories along with the health benefits.

The key to including nuts into a healthy diet is not to overdo the fat and calories with portion control. Choosing one of the following a day means you can enjoy nuts in your diet without having to worry.

ALMONDS

Almonds are a nutritious source of protein and fibre. Eating almonds as part of a low saturated fat diet can reduce your risk of heart disease, however they are still a moderately high-fat food so too many will add to your weight.

Today is Almond Day. #Nuts pic.twitter.com/FPv7Vyq0hG

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Almonds have the highest fibre of nuts. However, be aware of how many you’re eating in one sitting. The recommended daily allowance is 1 ounce which is the equivalent to 23 almonds. This provides 163 calories, 6 grams of protein and 14 grams of fat.

For those on a weight loss plan limit the intake to 12-14 per day.

WALNUTS

These nuts are very rich in the plant based omega-3 fatty acid ALA. Although not as effective as the one found in oily fish, it is still anti-inflammatory. Walnuts can increase levels of good cholesterol (HDL) while also lowering bad cholesterol (LDL). One ounce provides 185 calories, 4 grams of protein and 19 grams of fat. This equates to 14 halves.

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For those on a weight loss plan limit the intake to 7 halves per day.

PECANS

The pecan nut is high in anti-oxidants. Anti-oxidants are nutrients found in foods that protect against cell damage and as studies have shown, can help fight against diseases like Alzheimer’s, cancer and heart disease. Pecans are very low in saturated fat and research suggests that eating pecans can delay the progression of age-related motor neuron degeneration.

Pecans also play a part in lowering cholesterol because of the plant sterols they contain. A one ounce serving of pecans contains 196 calories, 3 grams of protein and 20 grams of fat. This equates to 20 halves.

For those on a weight loss plan limit the intake to 10 halves per day.

PEANUTS

Not only do peanuts taste good, they are also rich in protein and fibre. They are high in fat, mainly healthy mono and polyunsaturated fats which are good for heart health.

For a plant food, peanuts are an exceptionally good source of protein. Being low in carbohydrates they are especially suitable for stabilising blood sugar levels. They are high in many vitamins and minerals including biotin, copper, niacin, folate, manganese, vitamin E and thiamine.

A one ounce serving of peanuts contains 166 calories, 7 grams of protein and 14 grams of fat. This equates to 28 nuts.

For those on a weight loss plan limit the intake to 14 nuts per day.

PISTACHIOS

These little green nuts are high in lutein, an anti-oxidant typically found in dark leafy veg that helps protect our eyes from macular degeneration. Pistachios are particularly high in protein and low in carbohydrates.

They can help to lower cholesterol levels and are a great addition to sweet and savoury dishes when crushed. A one ounce serving of pistachios contains 158 calories, 6 grams of protein and 13 grams of fat.

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For those on a weight loss plan limit the intake to 25 pistachios per day.

CASHEWS

Cashew nuts are packed with soluble dietary fibre, vitamins, minerals and numerous health promoting phyto-chemicals that help prevent disease. They are rich in heart healthy monounsaturated fatty acids which, like walnuts, help lower harmful LDL cholesterol and increase good HDL cholesterol in the blood.

They are high in minerals especially manganese, potassium, copper, iron, magnesium and zinc. They are also high in vitamins pantothenic acid (B5), pyridoxine (B6), and thiamine (B1). A one ounce serving of cashews contains 157 calories, 5 grams of protein and 12 grams of fat.

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For those on a weight loss plan limit the intake to 9 cashews per day.

- Claire Jackson blogs on all aspects of health and lifestyle. She works as an advisor for Motivation.ie where she uses her expertise and experience with weight loss to help clients who want to embrace their new shape and size with the correct clothing.