Why You Should Re-introduce Nuts Back Into Your Meal Plan

peanutsA couple of years ago, after some scientific findings, nuts got a terrible reputation among most Americans. This was because they were found to contain a high amount of fat (as much as 80% of a nut is fat) and thought to be a hazardous food for several health issues. This caused them to be avoided and removed from most homes.

In addition to that, several reported cases of allergies meant that nuts were avoided completely to prevent unwanted complications. However, in recent times, dietitians have made a U-turn and endorsed nuts as a must for every home. But then, allergies may still be a valid reason to avoid nuts. If you’re not allergic to them, then you should be taking them.

It’s true that nuts contain a lot of fat, but what wasn’t known at the time of the report was that there’s good and bad fat. Saturated fat, referred to as bad fat, raises blood cholesterol, which in turn, increases the risk of heart disease and stroke. Gladly, they are not found in nuts unless when roasted. This is why it’s inadvisable to buy roasted nuts.

Unsaturated fats, on the other hand, is the type of fat found in nuts. They are very healthy for consumption, even helping you reduce blood cholesterol level. Examples of unsaturated fats include omega-3, omega-6, and several monounsaturated fats.

Interestingly, omega-3 and omega-6, despite being very important to the body, can’t be produced by it, so we have to eat them to get them. Nuts are one of the best sources of omega-3 and omega-6. Walnuts especially supply an incredible amount of omega-3 with a single serving, providing around 100% of your daily value requirements.

Nuts compare more than favorably to crisps and other snacks, especially when it comes to weight gain. In fact, some researches have shown that nuts can indeed aid weight loss when used to replace other high calorie-containing foods. The high-calorie content also means that they are a great choice for an energizing snack in the middle of the day.

The high protein content of nuts also makes them a requirement for everyone’s meal plan. Most nuts contain between 8 – 18 % of the daily value of proteins required per ounce. This means that your daily requirement of proteins can be easily met in a couple of handful of nuts.

In addition to high protein content, nuts also contain a high amount of fiber. This means that they are more filling than your regular snacks. It’s frequently said that nuts contain so much fiber that they don’t get fully digested before being passed out. A recent trend to overcome this is to supercharge the nuts by soaking them in water overnight before drying them and eating.

Whether from Planters or a local vendor, nuts are a very healthy choice for your meal plan with way more advantages than disadvantages, so you should include them if you haven’t already.

Clay Miller
the authorClay Miller
I am the creator/writer of and I'm an advocate for oceans, beaches, state parks. I enjoy all things outdoors (e.g. running, golf, gardening, hiking, etc.) I am a graduate of the University of Kentucky (Go Wildcats!!). I'm also a huge fan of the Pittsburgh Steelers. I was born and raised in the beautiful state of Kentucky.

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