As we all know, swapping out chips for a handful of fruit and nut mix is a wise idea. “Work with what you like. Learn more. Be it walnuts, pistachios, brazil nuts or almonds, the humble nut always seems to score a mention when superfoods are concerned - and with good reason. So, we’re about to reveal some hard truths about your favourite snack. Because let's face it, it's easy to overindulge on almonds. Her background as a journalist and passion for food, fitness and integrative medicine has led her to write for some of Australia’s leading publications over the course of her career. it may not be the best idea. They fill you up, are a great source of fat, fibre and protein and are loaded with antioxidants,” she says. No, not (wheels of) cheese – that’s for some other time. But, with all things relating to diet and maintaining a healthy lifestyle, moderation is key. I think it’s about diet enjoyment as well.” PREACH. RELATED: We Asked A Nutritionist To Rank 4 Different Nut Butters. “The perfect amount to eat in one sitting is 30gs, which is the equivalent of 20 almonds, 15 cashews, 20 hazelnuts or 8 walnuts.” Almonds can also reduce cholesterol and risk of heart disease. So before you polish off jumbo bag of macadamia nuts (just us, then?!) Monounsaturated fats are “heart healthy” fats. If you like nuts and you like almonds go for almonds, if you like cashews opt for cashews. “But because they are so high in fat and therefore kilojoules, any more than two handfuls at once would be overdoing it.”, RELATED: New Study Says People Who Eat This Snack Gain Less Weight. High in polyunsaturated fats and potassium, which can help reduce blood pressure. Digestive aid!) “The general rule of thumb for portion size is a small handful. Walnuts These are great source of fibre and polyunsaturated fats. It’s a better choice than chips, or chocolate or pretzels or popcorn.”. Blood sugar-balancing! “A small handful of nuts it’s not at all linked to weight gain – it may, in fact, help reduce the risk of obesity,” Nat explains. Pistachios are a good choice because they are cumbersome to eat, meaning you eat more slowly and deliberately. That said, thanks to the high calorie and fat factor, many of us are wary about chowing down on them regularly. It’s such a good choice, especially when we are talking about snacks. Joel Feren, accredited dietitian and spokesperson for Dietitians Association Australia, gives the skinny about the best way to keep your 3pm pick-me-up (hello, dried fruit and crunchy goods) in your diet, and enjoy all the health benefits these bad boys offer. “Dried apricots are delicious and high in vitamin A, iron, vitamin B6 and magnesium. October 30, 2019. When Is Black Friday? (You didn’t think we’d pass up the opportunity for a pun here, did you?! Nationwide News Pty Ltd Copyright © 2020. Dried pineapple is a good source of vitamin C for the immune system and fibre for the digestive system. Seasonal skin care: 7 mistakes making your winter skin feel ... Find out about our policy and your choices, including how to opt-out. Full of “heart healthy” monounsaturated fats, and magnesium, which can assist in relaxation and restore healthy bowel movements. “The evidence does show that they are cardio protective, so they reduce the incidence of heart disease and diabetes. For specifics, that’s about a third of a cup, about 30 grams.” That’s about 10 almonds, if measurements aren’t your forte. Pistachios are a good choice because they are cumbersome to eat, meaning you eat more slowly and deliberately. Dried fruit is something to be a bit wary of. Joel is a big fan of dried apricots. A NOTE ABOUT RELEVANT ADVERTISING: We collect information about the content (including ads) you use across this site and use it to make both advertising and content more relevant to you on our network and other sites. “The perfect amount to eat in one sitting is 30gs, which is the equivalent of 20 almonds, 15 cashews, 20 hazelnuts or 8 walnuts.”. “Unsalted nuts are one of the best snacks you can eat. “The nature of dried fruit is that they are dehydrated, so the fluid is removed. These are a fabulous source of vitamin E, which can assist the immune system, skin and eyes. Studies have also found walnuts can reduce brain ageing and protect against neurodegenerative diseases. They fill you up, are a great source of fat, fibre and protein and are loaded with antioxidants,” she says. All times on this site are AEDT (GMT +10). Lucy is Women Health’s digital editor, social media specialist and the go-to girl for all things holistic wellness. Opt for dried pineapple without the added sugar. These are great source of fibre and polyunsaturated fats. Many people do not know what the medical benefits of eating pistachios are. They contain a good whack of fibre too.” Vitamin A is great for eye health while vitamin B6 is great for the metabolism. We have to be mindful of the portions as it is a very concentrated source of sugar.” (Ed note: this is why they are delicious. Australia's Best Sales For 2020, A step-by-step guide to removing gel nails at home. Find out about our policy and your choices, including how to opt-out. One ounce of roasted ( and salted) pistachios contain around 121 mg of sodium which is not bad, but this quickly adds up if you are eating too many pistachios in a short time. We Asked A Nutritionist To Rank 4 Different Nut Butters, New Study Says People Who Eat This Snack Gain Less Weight. RELATED: The healthy fats you should be eating. bodyandsoul.com.au may receive an affiliate commission if you buy through our links. Feren also said that many people are going for two handfuls, because nuts and dried fruit can be moreish, so they’re easy to overeat. Provides protection as well. So now you have good reason to go nuts for nuts. ), “People just don’t eat enough fruit. Not only are they packed with nutrients, vitamins and rich in fibre and omega-3’s, they also boast a heap of health benefits (cholesterol-lowering! So really the main message is ‘just get it in’. We’re talking nuts, and yeah, you might want to sit down for this one. And as long as you stick to the “everything in moderation” rule, you can forget the notion that nuts are bad for your waistline. ), Brought to you by Sanitarium The Health Food Company. to name but a few. Apparently not. After regular scientific research, the benefits of pistachios have come to fruition. Eating ½ cup to 1 cup of salted pistachios can increase our sodium intake by 263 to 526 mg and thus increases the risk of hypertension and cardiovascular problem. Nuts, especially unsalted nuts, are extremely hard to overeat. Sultanas contain potassium and vitamin B6. That’s why we hit up dietician and former Aussie Diamond’s captain Nat Von Bertouch to settle the portion debate once and for all: “Unsalted nuts are one of the best snacks you can eat. We can get focused on specific food or specific nutrients but I think it’s really about diet qualities. They are not as high in fibre as other dried fruits so getting a variety of different fruits is a good road to a balanced diet. Just make sure to opt for dried fruit without added sugar and nuts without added salt or spices, cool?
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