Nuts: A Guide To The Most Misunderstood Superfood
Imagine this: a single handful of nuts can replace a full meal! They're packed with plant-based protein (as much as meat!), fiber, healthy fats like omega-3s, minerals, vitamins, and beneficial compounds. They're nature's multivitamin, perfect for you and your growing family.
Nuts offer nutrients that many of us lack. They're loaded with 20-30% plant protein (as much as meat!), up to 15% fiber, heart-healthy fats, minerals like magnesium and iron, vitamin E, and other beneficial compounds. Some nutrition experts even call nuts a "poly-pill" – a single food that can help with various health issues common in our society. These include heart problems, diabetes, certain cancers, and even mental health. Did you know that low magnesium can actually shrink the hippocampus, a brain area crucial for memory and empathy?
How many nuts should you eat?
Here is the good news! Just a handful (about 30 grams) of nuts daily can significantly boost your health, reducing risks of heart attacks and strokes. And don't worry about weight gain - studies (1, 2) show nut-eaters generally have lower BMIs. Why? Nuts are satisfying, especially when you choose plain ones without added sugar or flavourings.
Any nut is great, so choose your favourite or mix them up.
Which nut is best?
There's no such thing as an unhealthy nut, and variety is key. But if you're curious, pistachios, walnuts, and almonds top the charts for their fat composition, protein content, and micronutrients. Here's a quick overview: (coming!)
How to buy and store nuts
The best way to buy nuts is in their shells. This natural packaging keeps them fresh longer. If shelled nuts are your only option, choose raw ones without added sugar or salt, and check for the freshest date. Almonds with their brown skin intact offer extra protection. When roasting, use low heat until slightly golden to preserve valuable oils and nutrients.
For mixed or flavoured nuts, make your own or add extra plain nuts to your mix. Remember, less processing means better quality control. Avoid industrially processed nuts, which may include mouldy or rancid ones. If possible, grind your own nut flour and make homemade nut butter. Store all nut products in the fridge or freezer for maximum freshness.
Keep nuts in a cool, dark, dry place to prevent rancidity due to their high fat content. For bulk purchases, freezer storage is ideal.
Nuts during pregnancy
Moms-to-be, here's a tip from grandma: slowly chew seven nuts to ease acid reflux (3). The magnesium and increased saliva production can calm an overactive stomach. Nuts also contain tryptophan and melatonin (4), which promote heart, gut and mental health (5, 6) , potentially aiding sleep. They're rich in iron, especially almonds and pistachios, making them great for vegans, vegetarians, and postpartum recovery.
“Boost plant-based iron absorption by pairing nuts with vitamin C-rich fruits or vegetables.”
Nuts for your baby
Nut butters are a great option to add nutrients to your babies diet.
While we often hear to avoid nuts until age 5 due to choking risks, this mainly applies to whole nuts or pieces. It's best to avoid these as snacks, especially when your child is in the car or running around (which is generally not a good time to snack!). However, you can safely introduce nut butters and flours (or finely ground nuts) earlier. Nuts are as healthy for children as they are for adults!
“Tip: For babies who’ve started solids but need extra weight, try mixing white nut butter (made from skinless nuts for easier digestion) into their porridge.”
Nuts and allergies
Contrary to past beliefs, early introduction of nuts may actually help prevent allergies (7). Recent studies suggest introducing nuts, especially peanuts (in appropriate forms) as early as 4-6 months might reduce allergy risks (8). Always consult your pediatrician before introducing new foods, especially if there's a family history of allergies.
When introducing nuts, start with small amounts of smooth nut butter mixed into other foods. Watch for any reactions like rashes, swelling, or breathing difficulties. If all goes well, gradually increase the amount and variety of nut products in your child's diet.
Remember, each child is unique. Some may tolerate nuts early, while others might need to wait. Trust your instincts and work closely with your healthcare provider to make the best choices for your little one.
If you are allergic to nuts, leave them out. There is no need to risk your health. Choose seeds such as pumpkin, sunflower or pine nuts (yes, those are seeds!) and use them in your favourite way.
Five awesome ways to include nuts into your daily routine
Create your own nutrient-rich nut mix or enhance your favourite blend. Adding extra nuts stretches ingredients like salt and chocolate while boosting nutritional value. For optimal health benefits, choose raw, unsalted nuts as your primary option.
Toasting nuts lightly can enhance their flavor profile. Bake a tray of nuts for 10-15 minutes at 300-350°F. Alternatively, after baking other items, place your nut tray in the cooling oven. This method works well, but ensure the temperature doesn't exceed 350°F to prevent burning.
Develop a habit of sprinkling nuts over various dishes. They add crunch and nutrients to salads, granola, soups, cookies, and even baked mac and cheese. Get creative and explore new combinations!
Prepare a small container of nuts for on-the-go snacking. This ensures you always have a healthy, protein-packed option when hunger strikes, supporting your nutritional needs during pregnancy or postpartum.
Experiment with nut-based ingredients in your cooking. Try incorporating nut butters, flours (ground nuts), and milks. When choosing store-bought nut milks, opt for unsweetened varieties without added flavors, or consider making your own for maximum nutritional benefit.
Cashews are high in iron and magnesium.
Embracing nuts in your family's diet can be a game-changer. They're nutritious, versatile, and can grow with your child from infancy through adulthood. So go ahead, grab a handful of these natural superfoods and enjoy the benefits they bring to your busy mom life!
Nut allergies deserve serious attention due to potential health risks. Any reaction to nuts, regardless of age, warrants professional testing. If a close family member has a nut allergy, it's wise to exercise caution. However, healthy children can and should be introduced to nuts. For daycare-attending children, check facility policies to prevent allergic reactions in others.
Despite their cost, nuts are a nutritional powerhouse, offering excellent value for your family's health. Their complete nutritional profile supports both you and your baby's well-being, making them a smart investment in your diet.
Remember, early introduction of nuts, when done safely, may help prevent allergies. Always consult your pediatrician for personalized advice.
Read More:
Dispelling the myth: Scientific research confirms the truth about nuts and weight gain. (2023) https://trade.australian-macadamias.org/dispelling-the-myth-scientific-research-confirms-the-truth-about-nuts-and-weight-gain/'
Nuts and weight management: A summary of scientific evidence. (PDF) https://d131k5wuh4trw5.cloudfront.net/uploads/Nuts-for-Life_Weight-Report_A4_low-res.pdf
(1) Glenn, A. J. et al.: Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942/
(2) Grosso, G. et al. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. https://www.sciencedirect.com/science/article/pii/S0002916523273499
(3) Herdiana, Y: Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10458865/
(4) Yang et. al: Mixed Nuts as Healthy Snacks: Effect on Tryptophan Metabolism and Cardiovascular Risk Factors. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9921623/
(5) Higgs, J. et al: Plant-based snacking: research and practical applications of pistachios for health benefits. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8532077/
(6) Meng, X. et. al: Dietary Sources and Bioactivities of Melatonin. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/
(7) Drogen, B. et. al: Early Introduction of Allergenic Foods and the Prevention of Food Allergy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268235/
(8) Koplin, Jennifer J. et. al.: Early peanut introduction: To test or not to test? https://www.sciencedirect.com/science/article/abs/pii/S1081120623000923
