{"id":7190,"date":"2019-05-29T00:18:36","date_gmt":"2019-05-29T04:18:36","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=7190"},"modified":"2021-10-30T03:37:41","modified_gmt":"2021-10-30T03:37:41","slug":"cooking-with-nuts","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2019\/05\/29\/cooking-with-nuts\/","title":{"rendered":"Nutritiously Nutty: Enjoying and Cooking with Nuts"},"content":{"rendered":"

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By Laura Ali, MS, RDN, LDN<\/a><\/p>\n

Besides being a delicious treat and adding texture and crunch to food, nuts are known to be a nutritional powerhouse. Most nuts contain healthy fats, like omega 3 fatty acids and monounsaturated fat, are a good source of protein and fiber and are also an excellent source of vitamins, minerals and phytonutrients.<\/p>\n

Nutrition Content and Health Benefits<\/strong>
\nResearch has shown that people who eat 1.5 oz. of nuts a day have lower rates of heart disease, diabetes and other chronic diseases as well as lower rates of obesity, lower cholesterol levels, and better control of blood sugar. Adding 1.5 oz. of almonds, pistachios, hazelnuts or pecans reduces cholesterol levels. Inclusion of nuts regularly has also shown decreases in insulin resistance and reduced weight and BMI levels.<\/p>\n

A little goes a long way! Because nuts are high in fat, the key to adding them to a
\nhealthy diet is portion size – just 1.5 oz. a day is all you need.<\/p>\n

5 Popular Nuts and What to Do with Rhem<\/strong>
\nAlmonds<\/strong>
\nAlmonds are rich in Vitamin E, calcium, magnesium and potassium and they have been shown to reduce LDL (bad) cholesterol levels while helping to maintain HDL (good) cholesterol levels. The California Almond Board has an
\neasy way to remember the serving size for almonds \u2013 it\u2019s as easy as 1-2-3! 1 oz. of almonds equals 23 nuts. Finely grind almonds in your food processor to make a fine flour or almond meal. (You can also buy it this way.) Swap some into your baked goods for regular flour to give them a nutty flavor, or use it as a coating on chicken.<\/p>\n

Hazelnuts<\/strong>
\nThese Italian nuts are high in Vitamin E and monounsaturated fats. They are one of the richest natural sources of folate in the diet and have been shown to reduce LDL cholesterol levels. While not a nut many Americans eat regularly, they are a major component of the Mediterranean diet and just 25 \u2013 30 nuts is a 1.5 oz. portion. Most often found in desserts and baked goods, they are also wonderful when roasted with vegetables or used in pesto, and are perfect paired with cheese for an appetizer.<\/p>\n

Pecans
\n<\/strong>In addition to many of the same nutrients that other nuts contain, pecans are a good source of lutein and zeaxanthin. These carotenoids are known to be helpful in maintaining good eyesight and to help prevent age-related macular
\ndegeneration. They may have a role in maintaining brain health as well. Maybe the first thing that comes to mind when you think of pecans is Thanksgiving and pecan pie, but these delicious nuts are delicious when
\nchopped finely and used as a coating for fish or tossed with roasted sweet potatoes and a little cinnamon.<\/p>\n

Pistachios<\/strong>
\nPistachios have more recently come onto the food scene and with some good marketing are now found in many households. These little green nuts are rich in antioxidants, B Vitamins and fiber, and they are one of the lower calorie nuts. They have a multitude of health benefits including lowering cholesterol, maintaining blood sugar levels and improving gut health by increasing good bacteria in your GI tract. While good in baked goods like biscotti, pistachios are also good crushed and used as a coating for chicken or fish, roasted and tossed with vegetables, on salads, or as a topping for yogurt or ice cream.<\/p>\n

Walnuts<\/strong>
\nWalnuts are an excellent source of the Omega 3 fatty acid ALA, and people who eat walnuts have a reduced risk of cardiovascular disease. A recent study found that people who ate a walnut-rich diet had lower cholesterol levels, lower
\ntriglyceride levels and lower LDL levels. 1 Chopped walnuts make an excellent addition to chicken salad, roasted beets or Brussels sprouts. Grind them with arugula to make a pesto or chop and add to muffins or oatmeal in the morning. They are also good to use as a meat extender, just chop finely and mix with mushrooms or beans and add to chili or
\nstews.<\/p>\n

There are many delicious ways to add nuts to your meals and snacks. Just a handful a day will give you the health benefits you want. Here are a few other delicious ways to incorporate nuts daily:<\/p>\n