The Role of Nuts and Nut Butters in a Healthful Diet

Nuts and nut butters are high in protein, nutrients, and unsaturated fats.  They are  low in net carbohydrates and in saturated fats.  Almonds alone contain calcium, fiber, folic acid, phosphorus, potassium, protein, magnesium, riboflavin, vitamins E and B2, arginine (an important amino acid) and lineolic acid.

Nuts are great protein alternative for those looking to decrease or eliminate meat in their diets. Saturated fats are found in animal products and can significantly raise the blood cholesterol level.  Polyunsaturated and monounsaturated fats (like those found in nuts), when eaten in moderate amounts, can help reduce cholesterol levels.  A study done with Alzheimer’s disease has found that those who eat more unsaturated fats are 80% less likely to be stricken with the disease.

Known Benefits of Nutrients, Vitamins & Minerals in Oh Nuts:

            Magnesium is present in all nuts and is key to a steady heartbeat and in helping our bones remodel themselves.  It must be present for Vitamin D to fully use its calcium absorption properties.  Magnesium also helps with potassium absorption, crucial for energy production.  Healthy magnesium levels help to maintain healthful blood pressure.

            Other benefits of adequate magnesium are beneficial to our hearing, insulin activity, migraines and PMS.  There are studies to indicate that magnesium is best taken in a 1:2 proportion with calcium supplements.

            Recent studies indicate: a strict vegetarian diet incorporating almonds in place of meat proteins is as effective in treating high cholesterol as are cholesterol- fighting drugs called statins; nuts lower the risk of developing type 2 diabetes.  Five one-ounce servings of nuts/week can reduce the risk of this by almost a third, results of a sixteen- year study.

            Calcium we know to be important to the development of teeth and bones as well as essential to muscular activity and heart regulation.  Copper is important to cell respiration and blood formation.  Iron is used for enzyme support for energy production and protein metabolism; potassium—cellular formation and conduction of nerve impulses; phosphorus—forms bones and teeth and is critical to movement of energy in the body; zinc –immune system support insulin activity.

            Beyond this, most nuts also contain thiamine, riboflavin, niacin, pantothenic acid, pyroxidine (also known respectively as vitamins B1, 2, 3, 5 and 6), Vitamin A and Vitamin E.  Also present are selenium, arginine, linoleic acid, folate, flavenoids and Omega 3 oils.

Suggested Snacks: 

Grated carrot salad w/ 2 Tbsp. raw cashews and a few chopped dates

Almond Butter 2 Tbsp. with apple slices, celery or dates

Grilled chicken slices or raw veggies w/ peanut sauce (recipe below)

Raw almonds or other nuts,  ½-1 ounce

Fresh fruit blended with 1 Tbsp. almond butter and ice

Celery sticks filled with hazelnut or almond butter & dried cranberries

One ounce dark chocolate w/ nuts & raisins

Creamy orange peanut or almond butter (recipe below)

½ cup yogurt w/ nuts and fruit 

THE OAKS PEANUT DRESSING    

Servings: 8            35 calories/Tablespoon

2 T. smooth peanut butter, the natural kind 

2 tsps. honey or agave

2 tsps. fresh lemon juice

1 T. rice vinegar

2 tsps. low sodium soy sauce    

  pinch red pepper flakes

¼ c. nonfat plain yogurt

Whisk all ingredients together except the yogurt.  Fold in the yogurt.  Serve with salad greens, shredded carrots and minced green onion.  Can also be used with chicken or seafood. 

CREAMY ORANGE ALMOND BUTTER  

Servings:  8    15 calories/Tablespoon

½ cup nonfat cottage cheese

1 Tablespoon orange juice concentrate

1 Tablespoon almond butter  (peanut butter also works well)

Remember to add nuts to salads, muffins and desserts. 

When used sparingly and  consistently in our diets,  nuts contribute untold benefits to our health in all areas.

Don’t forget to include pumpkin seeds, sunflower seeds, sesame seeds, pistachios, cashews and hazelnuts as well and almonds and walnuts.

Share your thoughts below or write me directly.

Christine Denney

Recipes From the Heart Cookbook available online now!