Fit 4 Life | Going nuts for good nutrition
They will drive calorie counters nuts. The high fat content and the huge number of calories seem to scream 'don't eat me'. If you have been avoiding those 'fatty' nuts, however, it's time to rethink your nutrition plan. Nuts are nutrient-dense health foods that make for tasty, filling snacks.
The main complaint against nuts is that they are high in fat. Nuts are among the most nutritionally balanced foods.
They are balanced even in the fats they contain - most nuts have more unsaturated fats than they do saturated fats and contain both polyunsaturated and monounsaturated varieties. Balanced fat consumption is paramount for the healthy function of the body.
Nuts are more than fat, though. Most nuts have a high protein content as well as a variety of micronutrients (vitamins, minerals, antioxidant, etc).
OTHER BENEFITS INCLUDE:
Nuts have been shown by numerous studies to reduce cholesterol and triglyceride levels.
Nuts are high in fibre.
Studies also suggest that nuts reduce the risk of heart attack and stroke.
Try these nuts commonly available in Jamaica.
PEANUTS
Peanuts are among the most widely available nuts. They are also much cheaper than other nuts. Cheap doesn't mean valueless, though. Peanuts pack more proteins than other nuts and are high in monounsaturated fat, which provides a host of health benefits.
Peanuts are available in many forms, such as peanut butter. Avoid overly processed varieties, however; choose raw peanuts over salted, honeyed, or other recipes which may compromise nutrient balance and go for natural, unsweetened peanut butter.
NUTRITION FACTS:
Serving Size: 35g
Amount per serving:
Calories: 166
Total Fat: 14.1g
Total Carb: 6.1g
Protein: 6.7g
Fiber: 2.3g
Vitamins/minerals:
Potassium
Phosphorous
Calcium
Magnesium
Niacin
Vitamin E
Folate
Nutrition per 2-tbsp serving of peanut butter:
190 calories
7g protein
16g fat
6g carbs
2g fiber
ALMONDS
Almonds are becoming more and more popular as a health food, and with good reason. While they have slightly less protein than peanuts, their high monounsaturated fat content and high levels of vitamin E and magnesium make them hard to ignore when discussing health foods. As with any other nut, natural is the way to go.
NUTRITION FACTS:
Serving Size: 22
Amount per serving:
Calories: 169
Total Fat: 14.8g
Total Carb: 8.3g
Protein: 5.9g
Vitamins/minerals:
Riboflavin
Vitamin E
Calcium
Magnesium
Phosphorus
Zinc
CASHEWS
Cashews contain less protein and healthy fat than almonds and peanuts, but they also pack (slightly) fewer calories and are rich in minerals such as iron and zinc.
NUTRITION FACTS:
Serving size: 18 halves
Amount per serving:
Calories: 163
Total Fat: 13.1g
Total Carb: 9.2
Protein: 4.3g
Omega-3 Fatty Acids: 7.7g
Fiber: 1g
Vitamins/Minerals:
Thiamine
Vitamin B6
Iron
Magnesium
Manganese
Phosphorus
Zinc
- Marvin Gordon is a fitness coach; email: marvin.gordon@physiqueandfunction.com; yourhealth@gleanerjm.com