It's Time to Go Nuts and Get Seedy

  • 2 Minutes Read
  • May 17, 2016

If you haven't already gone nuts or seedy, then it's time. Research supports including nuts and seeds in the diet for numerous health benefits! Worried about the calories? Learn why that may not be so important. Also, discover creative tips for adding nuts and seeds to your diet.

It's Time to Go Nuts and Get Seedy

If you haven't already gone nuts or seedy, then it's time. Research suggests that including nuts and seeds in the diet lowers the risk of high blood pressure, high cholesterol, abdominal obesity, cancer, heart disease and lung disease. In fact, the Food and Drug Administration (FDA) has approved food label health claims that state: Eating 11/2 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Worried about the calories? Although nuts are dense in calories, studies have actually found an inverse association between nut consumption and BMI or weight gain. One study showed that individuals who ate at least 1/4 oz per day of tree nuts had lower weight and waist circumference than those who did not. This may be because nuts are high in protein, fat and fiber so you stay satisfied longer and might eat less later.

Pay attention to the following calorie content so you don't overdo it:

Almonds 23 nuts per oz 164 calories
Cashews 18 nuts per oz 157 calories
Hazelnuts 21 nuts per oz 178 calories
Peanuts 30 nuts per oz 161 calories
Pecans 19 halves per oz 196 calories
Pine nuts 31/2 Tbsp per oz 191 calories
Pistachios 49 kernels per oz 158 calories
Walnuts 14 halves per oz 146 calories
Chia seeds 2 Tbsp per oz 138 calories
Flax seeds 4 Tbsp ground per oz 150 calories
Sesame seeds 3Tbsp + 2 tsp per oz 160 calories
Sunflower seeds 3 Tbsp +2 tsp per oz 164 calories

Source: USDA

*Note: The household measurement quantities are approximate due to varying sizes of nuts and seeds.

Interesting facts about nuts and seeds from the American Academy of Nutrition & Dietetics:

Ideas for including nuts and seeds:

Go nuts and get seedy. Your health will benefit from them!

Foods & Recipes->Nuts & Seeds Nutrients->Fats
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDE - Registered Dietitian Nutritionist and Certified Diabetes Educator (CDE)

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