Raw Nutrition – Why You Should Eat More Nuts

Great news!  Some fats are actually good.

The secret is as long as we don’t eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

If you are eating a nice, healthy, diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from.

Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut Calories Total fat (saturated/unsaturated fat)*

Almonds, raw 163 14 g (1.1 g/12.2 g)

Almonds, dry roasted 169 15 g (1.1 g/12.9 g)

Brazil nuts, raw 186 19 g (4.3 g/12.8 g)

Cashews, dry roasted 163 13.1 g (2.6 g/10 g)

Chestnuts, roasted 69 0.6 g (0.1 g/0.5 g)

Hazelnuts (filberts), raw 178 17 g (1.3 g/15.2 g)

Hazelnuts (filberts), dry roasted 183 17.7 g (1.3 g/15.6 g)

Macadamia nuts, raw 204 21.5 g (3.4 g/17.1 g)

Macadamia nuts, dry roasted 204 21.6 g (3.4 g/17.2 g)

Peanuts, dry roasted 166 14 g (2g/11.4 g)

Pecans, dry roasted 201 21 g (1.8 g/18.3 g)

Pistachios, dry roasted 161 12.7 g (1.6 g/10.5 g)

Walnuts, halved 185 18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

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Coach Karen

Certified Life & Rapid Success Coach for Women over 50