- Nuts and seeds are thought to cause weight gain but the opposite is true, says nutritionist Sandra Carvajal, who explains how they lower cholesterol
- We look at why, from peanuts to chia seeds, the protein-rich snacks are best eaten raw, how many to eat, and five of the healthiest to incorporate in your diet
Are you nutty about nuts? Do you know the difference between a nut and a seed? Are all nuts equal? Increasingly we hear how good nuts and seeds are for us, and are urged to add them to salads, smoothies and breakfast cereals. But why?
For starters, a seed is just that: a seed – the start of a plant. Inside seeds is endosperm, a rich source of nutrients for what will be the emergent plant.
Many nuts, including hazelnuts, acorns and chestnuts, are the edible kernels of fruits, (we know – it gets confusing), the flesh of which we discard.
But not all nuts are true nuts: Brazil nuts, almonds and cashews are the seeds of fruits.
To add to the confusion, peanuts are legumes, which means they are more closely related to peas than to, say, hazelnuts.
Whether a seed, fruit or legume, all these delicious treats are good for us. Hong Kong-based holistic nutritionist Sandra Carvajal gives several reasons why:
Nuts are nutrient dense foods that help us feel fuller for longer.
They are rich in minerals that are essential for our bodily functions.
They are an excellent source of healthy fats (mono- and polyunsaturated fats) which makes them good for heart health and an aid to lowering cholesterol.
They are high in antioxidants that help fight inflammation.
A handful of nuts or seeds can deliver a powerful punch, with high amounts of protein, fibre, vitamins, calcium and omega-3 oils.
Carvajal says that while nuts and seeds have similar macronutrient content (protein, carbohydrate and fat), they differ in micronutrient content (minerals and vitamins).
Peanuts and almonds are higher in vitamin C and B3, pistachios are rich in vitamin A, cashews in vitamin B, and almonds in vitamin B2.
In terms of minerals, Carvajal says almonds, cashews and pine nuts are higher in magnesium; pistachios, almonds, chestnuts, hazelnuts and peanuts are higher in potassium; chia and flax seeds are higher than other seeds in iron.
In fact, raw nuts, especially peanuts, can contribute to weight loss, Carvajal says, as well as to heart health.
Theories as to why this is so include that they make us feel fuller than other snacks, that when they’re not chewed enough – which they often aren’t – they pass through our digestive system without their nutrients being fully absorbed, and that they are a great source of fibre, the consumption of which is linked to a lower risk of weight gain.
The optimum amount of nuts and/or seeds to eat a day is about 30 grams, which is that contained in the average handful.
To turn a healthy raw nut into something ultra processed is simple: cover it in chocolate, yogurt, salt or honey.
The problem with commercially available “fancy nuts”, Carvajal says, is that what is added to them is often high in sugar and/or sodium, both of which can be detrimental to our health.
“What people don’t understand is that processed nuts, like other ultra processed foods, can make you gain weight and mess up your metabolism because of added unhealthy fats, sugars, preservatives and artificial flavourings,” she says.
So how should we eat nuts and seeds? The best way is raw, either whole or in nut or seed butter. You can also soak them and roast them (without oil is healthier) to enhance their flavour.
Carvajal enjoys her favourite nuts, cashews, in another way.
“Cashews make yummy nut milk, and you can use the leftover pulp to make soft cheese.”
She also loves flax seeds, which are rich in healthy fats and fibre – a great combination for healthy digestion.
Carvajal keeps a jar full of mixed seeds – flax, pumpkin, sunflower, chia and sesame – and uses them as toppings for soups, salads and fresh fruit. She also adds them to smoothies, cereal bowls and yogurt.
“Sometimes I just have a handful as a snack. I love rotating nuts, as each of them has a very particular flavour – cashews, almonds, macadamias, walnuts, pecans, peanuts.”
She also loves flax seeds, which are rich in healthy fats and fibre – a great combination for healthy digestion.
Carvajal keeps a jar full of mixed seeds – flax, pumpkin, sunflower, chia and sesame – and uses them as toppings for soups, salads and fresh fruit. She also adds them to smoothies, cereal bowls and yogurt.
“Sometimes I just have a handful as a snack. I love rotating nuts, as each of them has a very particular flavour – cashews, almonds, macadamias, walnuts, pecans, peanuts.”
