Nuts about nuts

Many varieties of nuts are readily available to us this time of year. And we all know nuts are good for us: They provide protein, fiber, calcium, vitamins and minerals and polyunsaturated fats. But did you know that many nuts are also a good source of phytochemicals, nutrients that help prevent disease and keep your body working optimally?

Moderate consumption of nuts in the diet can add variety and nutrition and supply good plant-derived fats with no cholesterol. The fatty acids nuts contain are high in beneficial monounsaturated and polyunsaturated fats, which form part of the molecules that move cholesterol through the bloodstream. That means that nuts can be very good for the heart. However, they should still be eaten in moderation due to their high caloric content. Similarly, butters made from nuts are very close in nutritive value and fat content to whole nuts, so nut butters should also be consumed in moderation.

In addition to making quick snacks, nuts can also be added to meals to increase satiety, supply crunch, chewiness, and flavour, especially for vegetarian meals. I usually add almonds or pecans to my salads and walnuts to my oatmeal. For snacks I like cashews and peanuts, mixed with dried fruit for a quick energy pick-up. Cashews, pine nuts and almonds are great in cooked dishes.

All nuts contain comparatively high levels of compounds called protease inhibitors, which are known to block cancer in tests in laboratory animals. A diet high in nuts could prove to be protective against some cancers. Studies show that those who eat nuts frequently (at least 5 times a week) have half the rate of heart attack and coronary death as those who rarely eat them. Even eating nuts less often have a 25 per cent lower incidence of heart disease than those who eat no nuts at all.

What is considered moderate in nut consumption? A recommended serving is ¼ cup. But not all nuts should be eaten by everyone. Peanuts (especially those used for commercially produced peanut butter) may be contaminated by a mold called Aspergillus flavus, which produces aflatoxin, a carcinogen.

Most nuts contain the amino acid arginine, which can lead to flare-ups of herpes in those already prone to herpes outbreaks. On the flip side, arginine plays a role in decreasing cholesterol levels, owing to its function as a biological precursor to nitric oxide. 

If you have been diagnosed with colitis, Crohn’s disease, or diverticulitis, you should not eat nuts without first consulting with your health care provider.

Roasted nuts are not recommended because the oils they contain turn rancid when exposed to heat. Use only raw nuts stored in a tightly sealed container. Do not use nuts that have been exposed to light and air, like those in bulk bins and heated showcases. The good oils in nuts can become rancid quickly in this environment, and rancid fats are a source of toxic free radicals. Avoid nuts that are processed with added sugar, or artificial flavours. 

If nuts agree with your constitution, enjoy a variety of them this holiday season.