W
ith their high fat
content, nuts are
energy-dense
foods. Before we
knew better, they
were restricted foods on weight-
loss diets. Now, nuts are back on
the menu for weight control, with
research showing they are fibre and
protein rich, helping you to feel full
and keep hunger pangs at bay.
They contain low levels of
saturated fats and are high in healthy
unsaturated fats. Pecans, pistachios,
almonds, cashews and hazelnuts
provide monounsaturated fat. Brazil
nuts, walnuts and pine nuts are
good sources of polyunsaturated
fats, which improve blood cholesterol
profiles. Nuts also contain vitamin E,
antioxidants, folate, arginine and
plant sterols, all of which contribute
to heart health. Some nuts can be
singled out for unique attributes.
AlmondsA handful of almonds
is pretty much all you need for
your daily vitamin E quota.
Cashews and pine nutstop the
nut charts for iron and zinc. Try
eating these nuts with a vitamin
C-rich piece of fruit to optimise
your iron intake, especially if you
are vegetarian.Walnutsare a standout for the plant-
based Omega-3 fat alpha-linolenic
acid (ALA), with 30g of these nuts
providing 1.9g. ALA cannot be made
in the body, so must be obtained from
your diet. It seems to play a pivotal
role in heart health.
Brazil nutsare a great source of the
antioxidant mineral selenium. Just two
to three of these nuts are allyou need
to meet your daily requirements.AWWOur food experts
Fran Abdallaoui
andPamela Clark
share the latest
health news andtips on getting the
best from nuts.
Nuts
glorious
nuts
In a nutshell
Storage
Nuts are high in oils and are prone to
rancidity, so store them in an airtight
container in the freezer.
Roasting
Roasting accentuates the nuts’
flavour. Most nuts can be roasted
in the oven for 8 minutes at 180°C
(160°C fan-forced), as it’s hard to heat
the nuts through on the stovetop
without scorching the exterior.
Swapping nuts in recipes
You can exchange nuts in recipes
as long as your chosen nut equals
the weight of the original nut. In our
Baklava recipe (page 156), you can
use almonds, hazelnuts, pecans
and cashews interchangeably.
BEN DEARNLEY/BAUERSYNDICATION.COM.AU. WITH THANKS TO NUTRITIONIST AND DIETITIAN DR JOANNA MCMILLAN FOR ADDITIONAL HEALTH INFORMATION.[ Ask the experts ]