All Kurma Blog

November 20, 2019

Lets Go Nuts The best kind of Nuts


Snacking has become a big part of everyone's daily routine. At All Kurma, we are all praises for you choosing better and more health benefiting snacks as a good way to energise you through the day OR simply munch on something when you feel the need to snack.

We love nuts, as a matter a fact many of us quite literally go nuts over nuts. The big questions we often ask ourselves are which nuts are the healthiest?
And that brings us to the topic of interest in this week's blog. So let's go nuts, with the best kind of nuts.

The best Nutrients Nuts provide.

Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49-74% total fat), and moderate amounts of protein (9-20%) (except chestnuts which are low fat).

Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, like several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper, antioxidant compounds, such as flavonoids and resveratrol, and plant sterols.

There's good news for fellow vegans, the 2013 Australian Dietary Guidelines include nuts in the same food group as meat, fish, poultry, eggs and legumes, due to their protein content. A daily serving of 30g is recommended, though an additional 10g of nuts a day can be used in place of other healthy fat foods as well.

Nuts for your heart

One of the best benefits most nuts provide for our health is better heart health, by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessel walls. Eating more nuts has also been linked to lower levels of inflammation linked to heart disease.

Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve health of the lining of your arteries.

The ‘Power' of Nuts

Each nut brings its own unique combination of nutrients and is generally rich in a few nutrients such as:

  • Almonds: protein, calcium and vitamin E
  • Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
  • Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium in an adult
  • Cashews: non haem (plant based) iron and a low GI rating
  • Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
  • Hazelnuts: fibre, potassium, folate, vitamin E
  • Macadamias: highest in monounsaturated fats, thiamin and manganese
  • Pecans: fibre and antioxidants
  • Pine nuts: vitamin E and the arginine amino acid
  • Walnuts: alpha linoleic acid: plant omega 3 and antioxidants


Take Away

With all this, let's make it a goal that instead of eating snacks that contain unhealthy saturated fats, try substituting it with a handful of nuts.
Nuts are some of the healthier snacks that one can have, however, as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation.
The quest to a healthier eating habit does not stop at consuming good nutritious and well balanced meals, healthier eating habits simply means a more conscious and responsible consumption of food, from the types of food we choose and the amount, to the quality of the food that will make a great difference.
Ultimately, portion control is important and going for nuts instead of other less healthy snacks may just help you stick to a better-healthier diet.
So, let's go nuts! In our next entry, we will then go into more detail on how nuts can benefit our health more specifically. Until then, always eat fresh and stay well, only with All Kurma.