We aren't, of course, talking about nuts surrounded in lashings of milk chocolate or the nuts roasted and salted or sugared in a delicious coating. Those are the nuts that should star in their own feature blog on eating in moderation 😆. We are talking about eating nuts in their most natural form. Raw.
On that note, did you know that nuts are actually a fruit?! Don’t get too excited about nuts actively contributing to your daily fruit servings just yet though! While nuts are a fruit with a hard, inedible shell and edible centre, they are high in healthy fats unlike other “fruits” which are high in healthy carbohydrates. And, it is nuts richness in these healthy fats that make them sooooooo good for us.
The predominate fats in nuts are unsaturated fats and monounsaturated fats. These are the fats that are associated with far better long term health outcomes compared to saturated fats. And, different nuts have different amounts of the different types of healthy fats, so it is important to try and eat a range of different nuts. Although sometimes easier said than done, as we often have our go-to-nut when we are standing in the supermarket at the bulk bins simply because it is our favourite! Our particular favourite are walnuts as we love them stirred through salads....and if we going to be totally honest, no carrot cake is complete without a good dose of walnuts both in the cake and delicately sprinkled over the cream cheese icing 😆.
Because nuts are high in healthy fats, they are also high in calories or energy so they make a great high energy snack or can give a much needed energy boost to meals for hungry adolescents athletes who are going through the perpetually hungry hollow legs stage!
No matter which nut is your favourite and no matter how you like to eat nuts....aim to include a little nuts in your daily nutrition. It could be as simple as grabbing a handful to gobble as you run out the door, chucking some in a salad or stir-fry, spreading a nut butter thinly (or thickly) on a rice wafer, adding peanut sauce to chicken or actively choosing something containing nuts when you are next at the local cafe catching up with your mates.