In A Nutshell
Nuts are an excellent source of fiber. They’re also a store house of vitamins and minerals such as thiamin, riboflavin, vitamin E, calcium, phosphorous, and potassium. But keep in mind that nuts pack quite a few calories. An ounce of walnuts contains 185 calories. An ounce of peanuts has 105 calories. A dietitian can help you figure out the best way to fit nuts into your meal plan.
Yes, the fat content of nuts and peanuts is high. But the fats are mostly unsaturated fats – either polyunsaturated or monounsaturated, which have been shown to improve blood cholesterol levels. And because they are plant foods, nuts contain no cholesterol.
Buying and Storing
Buy nuts in small quantities. That way, you’ll eat them before they have a chance to go rancid. If you are planning on snacking on nuts, buy them in the shell. It makes it harder to overindulge if you have to do some work.
Nuts kept in a cool, dry place will stay fresh for several months. Your best bet is to keep them in the refrigerator in a tightly tied plastic bag or in a jar with a tight-fitting lid. When frozen, nuts will keep for a year or longer.
When it comes to eating nuts, forget the salted, oil-roasted, honey coated, or yogurt covered varieties. Your best bet is to stick with raw (or roasted ) nuts; forget about all the extras.
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