Lisa Young, PhD, RDN, CDN/LDN
Lisa Young, PhD, RDN, nutritionist and author, most recently, of Finally Full, Finally Slim. She is adjunct professor of nutrition at New York University, New York City. DrLisaYoung.com
The good news is that you can’t really go wrong with nuts—they are tasty and, for the most part, very good for you. But with so many to choose from, you may be wondering, What are the healthiest nuts? Are pistachios good for you…are cashews good for you…are peanuts good for you? Our Bottom Line nutritionist Lisa R. Young, PhD, RDN, gives you the lowdown here…
It is true that nuts are high in fat, but all varieties of nuts contain healthy fats—the unsaturated fats in nuts are actively good for you. Nuts also are high in fiber, protein and antioxidants, bumping them up to superfood status.
But even with their healthy fats, you still should eat nuts in moderation. Their high fat content means they’re calorie-dense, so it’s easy to overdo it. Best: Limit yourself to one-quarter cup (about a handful) of nuts per day. And check labels—avoid nuts that are heavily salted or have added sugar.
Because nuts are quite filling, they make a great snack…and you can add them to yogurt, oatmeal and other foods to make them more substantial.
Also consider natural nut butters—peanut butter, almond butter and cashew butter are all terrific options. Choose a brand without added sugar or salt…and avoid ones with palm oil. It is best to choose brands that just contain nuts. Trader Joes is great, as is Whole Foods 365 brand.
Caution: Nut “milks” bear little nutritional resemblance to whole nuts. They are mostly water and contain very little nuts. They are fine if you are allergic to dairy milk, but be sure to get the vitamin D and calcium-fortified versions.
While protein, fiber and healthy fats are common to most nuts, many varieties of nuts are high in specific nutrients such as vitamin B-12 (cashews) and manganese (hazel nuts). So it’s wise to eat many types of nuts, not just one.
Here are a few popular nuts that deserve special attention…
Walnuts are particularly high in the healthy fats known as omega-3s, which can help lower cholesterol and triglyceride levels, reduce blood pressure and slow plaque buildup in arteries. If you don’t eat other foods high in omega-3s, such as salmon or flaxseed, it’s a good idea to keep walnuts in your diet.
If you don’t drink milk, or otherwise have a hard time getting enough calcium, almonds are a great source. By volume, one cup of almonds has as much calcium as one cup of dairy milk. But be aware that they’re considerably higher in calories than milk.
These large nuts with thick shells and shiny white meat are high in selenium, a trace micronutrient that is being studied for a host of health benefits including protection against cell damage, anti-cancer properties, immune support, and heart, brain and thyroid health. Just one Brazil nut gives you nearly twice the recommended daily allowance of selenium.
Technically, these are legumes, not true nuts, but nutritionally they fit the bill. Peanuts are a great all-around nut and high in potassium, which helps regulate heartbeat and ensure proper muscle and nerve function. But perhaps peanuts’ greatest strength is price—they’re significantly less expensive than other nuts.
Pistachios are a great choice for people trying to lose weight, because they’re lower in calories than most other nuts. Example: One-quarter cup of pistachios contains 173 calories, versus 241 calories in the same amount of macadamia nuts.
