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Nuts: Adding A Hand Full In Your Diet


Research published in the prestigious journal Diabetes Care (July edition) (published by the American Diabetes Association) suggests that two ounces of nuts consumed daily when substituted for refined carbohydrate foods can prevent diabetes and the deadly complications caused by the disease.

Nuts are great sources for nutrients and are an easy option that are not only tasty, but contain protein and vitamins that increase the body’s energy and immune system. The fat contained in  nuts is polyunsaturated or monounsaturated. These fats aren’t nearly as bad for you as others, aren’t as prone to causing weight gain, and most important of all, actually have the ability to lower your LDL cholesterol levels. In fact, nuts have actually been shown to be extremely good for your heart – modern studies have concluded that a proper daily amount of nuts can lower your chance for developing heart disease by as much as 35%.

Besides, nuts are also rich in the powerful antioxidants selenium and vitamin E. Anti-oxidants have recently been identified as having powerful anti-aging effects on the body due to their ability to block the damage caused by free-radicals, substances that contribute to early aging.

A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein.

FDA only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g.
Counting Benefits of Nuts

According to FDA, “Types of nuts eligible for this claim are restricted to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts. Types of nuts on which the health claim may be placed is restricted to those nuts that were specifically included in the health claim petition, but that do not exceed 4 g saturated fat per 50 g of nuts.”


Nutrients in 1 Ounce (28 grams) of Shelled
Tree Nuts and Peanuts
per 1 oz./
28 grams
Fat (2)
Almonds 20 – 24 160 6 14 1 9 3
Brazil nuts 6 – 8 190 4 19 5 7 7
Cashews 16 – 18 160 4 13 3 8 2
Hazelnuts 18 – 20 180 4 17 1.5 13 2
Macadamias 10 – 12 200 2 22 3 17 0.5
Peanuts (6) 28 170 7 14 2 7 4
Pecans 18 – 20
200 3 20 2 12 6
Pine nuts
150 –
160 7 14 2 5 6
Pistachios 45 – 47 160 6 13 1.5 7 4
Walnuts 14 halves 190 4 18 1.5 2.5 13

Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003<> and Nutrition in Every Handful, August 2002, <>.

  1. All of the nuts are unsalted; almonds, Brazil nuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias, peanuts and pistachios are dry roasted.
  2. Figures for fat are rounded to the nearest whole or half number so the various types of fat may vary slightly from the amount of “total fat.”
  3. Sat = saturated fat
  4. Mono = monounsaturated fat
  5. Poly = polyunsaturated fat
  6. Technically, peanuts aren’t nuts but rather legumes, like dry beans, peas and lentils.

Table source:

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