Nuts may be just the thing if you’re looking for a tasty, filling, crunchy snack. Nuts have been a source of nourishment for humans for thousands of years, from Nomadic foragers to the shiny snack packages lining grocery store shelves today.
Nuts also provide lean protein and may even help lower the risk of developing type 2 diabetes, according to a recent study. The study, published in Nutrients, found that overweight adults who ate nuts versus other snacks of the same calorie value had a reduction in diabetes risk factors.
Dr. Gabe Mirkin — a fitness guru, longtime radio host, and sports medicine doctor with more than 50 years of practice — explored this study and several others in a recent blog post.
He concluded that:
- “People who eat nuts frequently are at reduced risk for obesity, diabetes, heart attacks, and sudden death.
- Nut eaters may be protected because nuts help lower inflammation markers, blood pressure, and cholesterol.
- Nuts are not associated with weight gain, even though they are full of fat.”
If you’re on any of our meal plans and have room in your daily calorie budget for nuts, they may be an excellent addition to your diet.
With that in mind, we compiled a comprehensive guide exploring different nut varieties and their nutritional information, plus tips on cooking with and storing this delicious, wholesome food.
What Are Nuts?
Most nuts are hard-shelled, single-seed fruits that grow on trees, except peanuts, technically legumes. Nuts find their way into recipes of all kinds and are also a popular snack food. Nuts are also made into milk, providing a healthy option for people who want to avoid dairy milk.
How to Shop for Nuts
You can buy pre-packaged nuts that have already been deshelled and make for tasty snacks. For a fresher option, choose raw nuts still inside the shell. Be sure to look for shells without cracks or dents, and check for weightiness and uniform color.
Storing Nuts
You can store whole, raw nuts in an airtight container at room temperature. Shelled nuts will likely last two or more months, while unshelled will last about a month. Putting them in the refrigerator can help them last even longer. Some varieties, like pine and chestnuts, should always be refrigerated. For up to a year, you can freeze nuts, both shelled and unshelled.
Cooking with Nuts
The sky’s the limit regarding how you can enjoy nuts. Roasting is one popular way to enjoy nuts because it enhances and often improves their flavor, particularly with nuts always sold raw, like pine nuts.
In addition, countless recipes feature nuts, from baked goods to decadent meals. A simple Google search will yield you more recipes using nuts than you probably know what to do with, so we picked out some of our favorites below.
Top 4 Nuts for Good Health (+ Recipes!)
Almonds are among the best nuts to include in your diet. They contain an exceptionally high amount of vitamin E, which protects your cells and immune system. They’re also nutrient-dense and filling; some studies have shown they can reduce the risk of heart disease.
Best for:
- Snacking (raw or roasted)
- Ingredient substitute (flour, milk, and butter)
Our Favorite Recipes:
- Spicy Roasted Almonds
- Cinnamon Roasted Almonds
- Almond and Broccoli Soup
Walnuts equal copper — and copper equals energy boosts, immune and brain function, and healthy blood vessels. Walnuts are an excellent boon to your heart health, with studies showing they can help reduce bad cholesterol and lower blood pressure.
Best for:
- Baked goods
- Salads
- Oatmeal
Our Favorite Recipes:
- Walnut Oat Cookie Bars
- Apple Walnut Salad with Balsamic Vinaigrette
- Blueberry Oatmeal with Cinnamon and Walnuts
Don’t let their mild flavor fool you: pecans are full of minerals and vitamins. They’re just the thing to enjoy regularly if you want to promote healthy growth in yourself or your family. They can also help your body repair wounds more efficiently and support immunity.
Best for:
- Cakes and pies
- Salads
- Candying
Our Favorite Recipes:
- Healthy Candied Pecans
- Butter Pecan Cookies
- Apple Pecan Arugula Salad
Pistachios’ bright green flavor makes them as fun to look at as they are to eat. Their lower calorie count than other nuts makes them one of the best nuts for snacking. With each one you pop in your mouth, you’re also helping improve your body’s anti-inflammatory systems and boost its metabolism.
Best for:
- Snacking
- Baking
- Yogurt
- Dips
- Fish and lean protein toppings
Our Favorite Recipes:
- Pistachio Crusted Fish
- Pistachio Yogurt Dip
- Pistachio Cookies
The Bottom Line
Nuts are a nutrient-dense food that makes a healthy addition to any diet. Their numerous vitamins and minerals offer a range of health benefits that impact nearly every part of your body. Use this guide to add them to your diet today!
————————————————————————————
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.