Health benefits and uses of nuts

With mounting evidence showing their many health benefits, it’s more than OK to include nuts as part of a healthy diet.
Tree nuts are plant-based proteins containing fiber and a combination of vitamins, minerals and antioxidants. They have cholesterol-lowering properties and are rich in heart-healthy fats.
The FDA has approved a health claim that states: Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. These nuts include almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts — which contain less than 4 grams of saturated fat for a 50-gram (about 1.5 ounces) serving.
The combination of fiber, protein and fat in nuts provides satiety, making them an excellent option for weight management. Take caution, however: portion size. While healthy, they are calorie-dense. Nuts range from 160 calories to 200 calories per ounce. To get their health benefits without breaking the calorie bank, replace them in the diet for other foods, particularly those high in saturated fat. It only takes one to two ounces daily.
It’s easy to lump nuts together, but what makes each nut special is its unique package of nutrients, taste, texture, origin and uses. Here’s a taste ... in a nutshell.
Pistachios (Approximately 49 nuts per 1-ounce serving)
—Antioxidants include lutein and zeaxanthin.
—Eating in-shell helps slow consumption.
—Bright color is great addition to salads, grain dishes and coating for meats
—Native to the Middle East, home of favorites like baklava and halvah.
Almonds (Approximately 23 nuts per 1-ounce serving)
—Excellent source of vitamin E and magnesium
—Provides calcium and folate
—Can be used whole, sliced, blanched to remove skins, and as flour, paste or butter
—California provides 80 percent of world’s supply, but enjoyed globally
Cashews (Approximately 18 nuts per 1-ounce serving)
—Excellent source of copper and magnesium
—Soft consistency with delicate, sweet flavor
—Native to South America, but introduced by colonists to Africa and India
—Commonly a snack, raw or roasted
—Used in Asian recipes and to make a rich, creamy nut butter or vegan cheese.
Macadamias (Approximately 10-12 nuts per 1-ounce serving)
—Native to Australia’s subtropical rain forests
—High in fat, but 17 of the 22 grams are monounsaturated
—Excellent source of manganese
—Unique rich, buttery taste
—Smooth texture, a snack raw or roasted
—Often baked into cookies and coated with chocolate.
Hazelnuts (Approximately 21 nuts per 1-ounce serving)
—Known as filberts, rich in monounsaturated fats
—Excellent source of vitamin E, copper and manganese
—Available in-shell, whole, diced, sliced and as a meal for gluten-free baking
—Pairs well with savory, citrus and sweet flavors, particularly chocolate, commonly used in confections.
Pecans (Approximately 19 halves per 1-ounce serving)
—Rich in antioxidants and heart-healthy monounsaturated fats
—Sweet, mellow flavor and meaty texture
—In a variety of dishes, including salads, as a coating for fish, and in sweets such as pralines and pie.
Walnuts (Approximately 14 halves per 1-ounce serving)
—Integral part of Mediterranean diet, contributing to health benefits of this style of eating.
—Rich in antioxidants, excellent source of alpha-linolenic acid (ALA), the plant-based form of omega-3.
—Grooves hold onto flavors well and are delicious when seasoned
—Oil used in dressings and sautés.
Brazil Nuts (Approximately 6 nuts per 1-ounce serving)
—Grows wild on trees in Amazon rain forests
—In addition to polyunsaturated and monounsaturated fats, contain more than 100 percent of the daily value of selenium
—Rich, creamy texture lends well to snacking, raw or roasted, and confections.
Pine Nuts (Approximately 167 nuts per 1-ounce serving)
—Soft nut found inside the cone of various pine trees
—Good source of vitamin E and phosphorus
—Standard in Italian cuisine, known for its use in pesto
—Light, delicate flavor lends well to pastas, salads, sautés and baked goods.
Article adapted from the Academy of Nutrition and Dietetics.
For more information, contact Becky Gautreaux, RD, LDN, at the St. Mary Parish LSU AgCenter office, 500 Main St., Room 314, in Franklin. She can be reached at 337-828-4100, extension 300 or bgautreaux@agcenter.lsu.edu.
--By BECKY GAUTREAUX, RD, LDN
LSU AgCenter Area Nutrition Agent