{"id":281596,"date":"2025-11-09T16:44:07","date_gmt":"2025-11-09T16:44:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/281596\/"},"modified":"2025-11-09T16:44:07","modified_gmt":"2025-11-09T16:44:07","slug":"the-nut-secret-14-easy-delicious-ways-to-eat-more-of-these-life-changing-superfoods-food","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/281596\/","title":{"rendered":"The nut secret: 14 easy, delicious ways to eat more of these life-changing superfoods | Food"},"content":{"rendered":"

How often do you eat nuts? The planetary health diet<\/a>, introduced in 2019 and updated last month, recommends that everyone eat a portion every day (unless you have an allergy). Alongside eating more fruit, vegetables, whole grains and legumes, and fewer animal products and sugary foods, this could help prevent 40,000 early deaths a day<\/a> across the world, as well as slash food-related greenhouse gas emissions.<\/p>\n

The Guardian\u2019s journalism is independent. We will earn a commission if you buy something through an affiliate link.\u00a0Learn more<\/a>.<\/p>\n

Yet according to Prof Sarah Berry, the chief scientist at Zoe<\/a>, many don\u2019t eat any nuts at all. In the UK, the average consumption is 6g a day. Romanian researchers found<\/a> higher levels of nut consumption in Canada, some African countries and some regions of Europe and the Middle East, and lower levels in South America. But overall, they said: \u201cConsumers may not have a comprehensive understanding of the multiple benefits that nuts might bring.\u201d<\/p>\n

In particular, people are often put off nuts because they are high in fat. But in fact, say the researchers, \u201cNuts have been found to have positive health impacts, such as the potential to manage obesity and decrease the occurrence of cardiovascular disease, type 2 diabetes, several types of cancer and other chronic diseases associated with food.\u201d<\/p>\n

What explains this apparent paradox \u2013 and how can you get the most out of your daily peanuts, pecans or pistachios?<\/p>\n

First, what counts as a nut?<\/p>\n

While there are botanical quibbles, the 2024 book Nut Consumption and its Usefulness in the Modern World<\/a> includes \u201ctree nuts or fruit seeds with an edible grain and an indigestible hard shell\u201d. In culinary terms, that most commonly means almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios and walnuts.<\/p>\n

How many of them should I eat, and how often?<\/p>\n

\u201cThe recommended portion size is 30g every day, or at least five days a week. That\u2019s a handful, so it\u2019s easy to remember,\u201d says Dr Sze-Yen Tan<\/a>, a senior lecturer in nutrition science at Deakin University in Melbourne, Australia. It\u2019s also the size of one of those little packs of peanuts you get in pubs. If you prefer nut butter, then it\u2019s two tablespoons. Tan, who has authored a number of studies<\/a> into the benefits of nuts, says he eats them almost every day \u2013 usually cashews or peanut butter.<\/p>\n

Why are they good for me?Unique benefits \u2026 nuts keep your cardiovascular system healthy. Photograph: Adela Stefan\/Getty Images<\/p>\n

\u201cNuts are little nutritional powerhouses,\u201d says Berry. \u201cThey are extremely nutrient-dense, packed with healthy fats, protein and fibre that can help stabilise your blood sugar, energy and hunger levels. They are also packed with micronutrients and vitamins.\u201d<\/p>\n

Eating nuts can reduce your risk of cardiovascular disease, she continues. \u201cStudies have shown<\/a> that people who eat a small handful of mixed nuts regularly have a significantly lower rate of heart attack, stroke and death from heart disease compared with a control group who were told to reduce their fat intake. So something as simple as adding a few nuts to your breakfast or snack can have big long-term benefits.\u201d<\/p>\n

And it doesn\u2019t take long to see an improvement: \u201cMy study showed<\/a> that swapping typical UK snacks for nuts can improve blood vessel function and lower cholesterol in as little as six weeks, resulting in a predicted 30% reduction in cardiovascular disease risk,\u201d says Berry.<\/p>\n

Are some nuts better than others?<\/p>\n

\u201cNutritionally speaking, no matter which you prefer, all nuts are fantastic. Every serving contains unsaturated fats to support heart health, protein for satiety, fibre to aid digestion and feed beneficial gut bacteria, and polyphenols for their antioxidant properties,\u201d says Berry.<\/p>\n

\u201cHowever, some types of nuts offer unique benefits. Brazil nuts, for example, are the best source of selenium; just one or two a day can meet your requirements for this essential element that helps fight cell damage. Walnuts contain the highest amount of the plant-based omega-3 fatty acid (ALA) among all nuts, which supports brain health and provides anti-inflammatory effects.\u201d This makes them a great alternative for anyone who doesn\u2019t eat oily fish.<\/p>\n

Eat the rainbow \u2026 pistachios. Photograph: Aniko Hobel\/Getty Images<\/p>\n

\u201cThe colourful pigments in pistachios are important for protecting eye health<\/a>,\u201d continues Berry. \u201cAnd almonds are some of the most nutrient-dense nuts. My own research shows that eating them instead of typical snacks may even improve cardiac function when we are under mental stress.\u201d Tan adds peanuts to the list: \u201cThey contain high levels of vitamin E.\u201d<\/p>\n

In summary, says Berry, \u201cChoosing a diverse mix of nuts is really the best course of action to ensure you get all the different health advantages they can provide.\u201d<\/p>\n

Are flavoured nuts still beneficial?<\/p>\n

\u201cIdeally, opt for plain or lightly roasted nuts most of the time, as many flavoured versions are loaded with added salt and sugar,\u201d says Berry. \u201cBut healthy eating isn\u2019t about perfection. If you love flavoured nuts, try making your own at home by roasting them with spices or herbs \u2013 or just buy the readymade ones every once in a while.\u201d<\/p>\n

What about nuts covered in chocolate?Nutritious and delicious! Photograph: Iryna Olkhova\/Getty Images<\/p>\n

Happily, \u201cincluding chocolate-covered nuts in your diet \u2013 especially dark chocolate (70% cocoa or more) \u2013 can be a smart choice compared with skipping nuts altogether,\u201d says Sammie Gill, a registered dietitian and British Dietetic Association<\/a> spokesperson. \u201cDark chocolate provides greater health benefits than milk chocolate due to its higher polyphenol content and lower sugar levels, making it the more nutritious option. That said, eating snacks you enjoy matters too, so if you prefer milk chocolate nuts, have them. As with anything, the key is to be mindful of portion sizes. It\u2019s all about how much and how often. Chocolate-covered nuts strike a nice balance between enjoyment and nutrition.\u201d<\/p>\n

Even chocolate-nut spread can be beneficial, Gill says \u2013 she recommends choosing one with a high nut and low sugar content, such as Pip & Nut\u2019s Chocolate Hazelnut Spread<\/a> (39% almonds, 24% hazelnuts) or Nut Blend\u2019s Cacao, Cashew & Almond Butter<\/a>. It\u2019s well worth checking the label; some brands contain as little as 13% nuts.<\/p>\n

Nuts are high in fat and calories. Won\u2019t eating them every day make me put on weight?<\/p>\n

\u201cIt\u2019s a common misconception that eating nuts can make you put on weight,\u201d says Berry. \u201cPeople who eat nuts regularly often have lower body weight<\/a> and less body fat<\/a>. That\u2019s partly because nuts are high in fibre and healthy fats, which help you feel full for longer \u2013 and less inclined to reach for the bag of crisps later on. But most importantly, we have shown<\/a> that nuts have a special structure<\/a> which means that about 25% of the calories remain undigested, so they are not as high-calorie as the back-of-pack labelling would suggest. This is also great news for our gut microbiome, as lots of intact nut cells end up in our large intestine providing great fuel for our microbes to feast on.\u201d<\/p>\n

Don\u2019t be put off by the fat in nuts, says Gill. \u201cNuts are mistakenly perceived as unhealthy due to their high fat content (40-80%, depending on the type of nut). But \u2018fat\u2019 is a very broad term. Fat is an essential nutrient and there are different types. Healthy, unsaturated fats should make up the majority of all the fat we consume. The good news? Nuts primarily contain polyunsaturated and monounsaturated fats. For example, the majority of fats in peanuts \u2013 around 75-80% \u2013 are healthy, unsaturated fats.\u201d<\/p>\n

Tan is categorical. As long as you eat the recommended portion size, \u201cAll types of studies have shown that including nuts in our diet doesn\u2019t lead to weight gain.\u201d<\/p>\n

Can I eat too many?<\/p>\n

\u201cIt\u2019s very easy to overeat nuts,\u201d says Tan \u2013 especially the salted and flavoured kinds. \u201cPrepackaged nuts can help.\u201d (I think that\u2019s true \u2013 somehow, I\u2019m less likely to open a second 25g snack pack<\/a> than I am to reach for another handful from a big bag.) But don\u2019t worry too much if you have a second helping. \u201cThe main problem with overeating is simply the excess calories,\u201d Tan continues. \u201cEven though, for example, Brazil nuts are high in selenium, you\u2019re not at risk of toxic levels.\u201d<\/p>\n

Gill makes the point that eating too much of any one food, including nuts, isn\u2019t ideal. \u201cChances are you\u2019re missing out on other key nutrients because you\u2019re crowding out other foods and limiting overall diet diversity.\u201d If you can stick to a handful of nuts a day, you\u2019ll get all the benefits without any downsides.<\/p>\n

Should I buy skin-on nuts?Choose skin-on nuts where possible. Photograph: sergeyryzhov\/Getty Images\/iStockphoto<\/p>\n

Berry says yes, when possible and if you enjoy them. \u201cThe skins of nuts, including almonds and peanuts, contain many of the protective plant compounds \u2013 such as polyphenols and antioxidants \u2013 that help to reduce inflammation and oxidative stress. Around 60% of the skin is pure dietary fibre<\/a>, which is essential for comfortable digestion and keeping your good gut bacteria happy.\u201d Tan warns that the skin of some nuts can become bitter when roasted, though, so you may prefer blanched nuts sometimes.<\/p>\n

Do I need to soak my nuts?<\/p>\n

\u201cSoaking or \u2018activating\u2019 nuts is a bit of a myth,\u201d says Tan. \u201cThe idea was to remove some of the antinutrients [compounds that interfere with the absorption of nutrients], but studies show it doesn\u2019t, and it can cause some food safety issues. That said, soaking can soften nuts for older people with dental problems.\u201d<\/p>\n

Gill agrees: \u201cSoaking nuts is best done for personal preference in taste and texture, as nutritional changes \u2013 such as minor alterations in mineral and phytate content \u2013 are generally negligible.\u201d<\/p>\n

How do I cook with nuts?Meera Sodha\u2019s beans with gnocchi Trapanese. Photograph: Louise Hagger\/The Guardian<\/p>\n

If you tire of sprinkling them on your porridge or eating them as a snack, there are lots of ways to cook with nuts. \u201cNuts are very important in vegetarian and vegan diets to help meet protein requirements,\u201d says Tan. The Guardian\u2019s Meera Sodha uses them widely in her meat-free recipes. My recent favourites include tahini beans topped with pine nuts<\/a>; walnut and tempeh noodles<\/a>; lentils with chestnuts, red wine and cavolo nero<\/a>; and leek, pistachio and jalape\u00f1o galettes<\/a>. Sodha also uses cashews in a vegan mac\u2019n\u2019cheese<\/a>; almonds in a pesto Trapanese with gnocchi<\/a>; and peanut butter in a quick noodle sauce<\/a>. Finally, her dark chocolate, date and pretzel slices<\/a> also contain 100g of brazil nuts.<\/p>\n

Are other nut-based products worth buying?<\/p>\n

\u201cNut butters, nut milks and nut oils are a perfectly healthy addition to your daily diet,\u201d says Gill. \u201cI\u2019d recommend a nut butter with as few ingredients as possible \u2013 look for jars that say \u2018100% nuts\u2019 on the label.\u201d Tan says the most benefits come from whole nuts. \u201cBut for older people who may find them difficult to eat, nut butter can be really beneficial.\u201d<\/p>\n

There is an ever-growing range of nut milks available, from almond and cashew to hazelnut and pistachio. \u201cMany nut-based milks are fortified with vitamins to better match the nutritional content of cow\u2019s milk,\u201d says Gill.<\/p>\n

Should I give nuts to my children?<\/p>\n

In the UK, NHS advice<\/a> is that whole nuts should not be given to children under the age of five due to the risk of choking. Ground and crushed nuts, and nut butters, can be given to babies from six months old.<\/p>\n

Peanut butter makes a fine sandwich. Photograph: Elizabethsalleebauer\/Getty Images\/RooM RF<\/p>\n

\u201cResearch indicates that tree nut allergies have increased in recent decades, with children generally showing a higher prevalence compared with adults,\u201d says Gill. \u201cIt\u2019s now widely accepted that babies should be introduced to allergenic foods \u2013 such as peanuts \u2013 at around six months old to help reduce the risk of developing allergies later on in life. Delaying introduction beyond six to 12 months may increase the risk.\u201d<\/p>\n

She adds: \u201cDirect ingestion is the most common trigger of allergic reactions. Studies have shown that non-ingestion exposure \u2013 such as skin contact or inhalation of airborne nut particles \u2013 is very rare.\u201d Of course, if you are ever asked not to eat nuts \u2013 on a plane with a severely allergic passenger, for example \u2013 then don\u2019t.<\/p>\n

Nuts are so expensive. How can I afford to eat them daily?<\/p>\n

Peanuts tend to be the best value. For example, Tesco<\/a> has 500g of redskin peanuts for \u00a32.30.<\/p>\n

With more expensive nuts, look out for \u201csplits\u201d (cashew nuts) and pieces (brazil nuts, walnuts, pecans), which are cheaper than whole nuts.<\/p>\n

If you can, buy in bulk. For example, Grape Tree<\/a> has 1kg of mixed nuts (walnuts, almonds, cashews and peanuts) for \u00a39.99.<\/p>\n

Look in the baking and world food aisles in supermarkets, where nuts are often cheaper than in the snack aisle.<\/p>\n

Take advantage of promotions. Holland & Barrett<\/a>, for example, usually has three-for-two deals on nuts, including pricey pistachios and macadamias.<\/p>\n

Stock up on packs of cooked chestnuts in January \u2013 they are often reduced to clear after Christmas.<\/p>\n

Pine nuts are undeniably expensive. The cheapest I could find were from Aldi<\/a> (\u00a31.69 for 60g) and Asda<\/a> (\u00a33.36 for 100g). Use them sparingly!<\/p>\n","protected":false},"excerpt":{"rendered":"How often do you eat nuts? The planetary health diet, introduced in 2019 and updated last month, recommends…\n","protected":false},"author":2,"featured_media":281597,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-281596","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/281596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=281596"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/281596\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/281597"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=281596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=281596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=281596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}