- my iParenting
- quick clicks
- recipes today articles
- recipes today q&a
- message boards
- research baby names
- prepare a birth plan
- content channels
- ip channel rss feeds
- read birth stories
- read parenting stories
- recommended books
- e-newsletters
- safety recalls
- ip diaries
- ip store
- mom of the month
- dad of the month
- editor's letter
- letters to the editor
 |
- e-newsletters
- Sign up to receive our free weekly e-newsletters
- award-winning products
The iParenting Media Awards program helps parents find the best products for their families.
Expert Q&A
 |  |  |
| By Christina Pirello Christina Pirello is the host of public television's Christina Cooks series, and the author of Cooking the Whole Foods Way (HP Trade, 1997), Christina Cooks (HP Trade, 2004) and Glow (HP Trade, 2001). | ||
 |
Are nuts OK to eat? Are some better than others?
First, some information on nuts: Nuts are actually fruits encased in a hard outer shell, containing a kernel inside, also called a nut. (Seeds, for the record, are contained in the fruits of plants).
Humanity has relied on nuts as food for thousands of years -- they were an essential part of the diet in primitive hunter-gatherer cultures. Also, a source of nutrition for many animal species, nuts date back to biblical times -- good enough for ancient man, good enough for us today.
Nuts are high in both fat and calories, but relax, there's really only good news about nuts. While their nutritional values vary, in general, nuts contain 3 to 10 grams of protein, 17 to 37 grams of fat and 8 to 16 grams of carbohydrates with anywhere from 175 to 355 calories per 50 grams.
The fat in nuts is mainly in the form of poly- and monounsaturated essential fatty acids, and we need those for health. Since they are of plant origin, nuts contain no cholesterol, so no worries about our precious arteries and heart. A great source of dietary fiber, nuts aid in digestion and assimilation of other nutrients. And the protein in nuts gives us energy to burn. If you are active, nuts are a great way to keep your energy level high and your body well nourished.
Most nuts are excellent sources of magnesium, copper, potassium, thiamine and folic acid, as well as containing some iron and riboflavin. My preference in nuts? Almonds, as they are among the lowest in fat and calories and richest in other nutrients. For rich flavor, you won't beat the pecan, walnut and hazelnut-- great tasting, a bit higher in fat, but incredibly nutrient-rich.
However, since nuts are so high in fat and calories, about a cup a week will do the job nutritionally without adding unwanted weight.
Related Expert Q&A
More Answers by this Expert
- I've been told to increase my vitamin E intake. Should I take a supplement, or are certain foods better options?
- Could you please list some foods that do contain all eight amino acids, therefore making them complete sources of protein?
- Are nuts OK to eat? Are some better than others?
- Is green tea good for you?
- I plan on eating better this new year. What simple changes can I make in my diet to get on the road to a healthier lifestyle?
