By now I hope you're convinced that nuts, in moderation, are good for you. They're a great source of protein and heart-healthy fats (the "good for you" fats). A few nuts go a long way, calorically and nutritionally. It's good to eat a variety of the top six nuts (which I'll discuss below), as they all offer slightly different nutrients.
I've always loved nuts, in all their crunchy, rich deliciousness. Over the years, my preferences have changed from salted to unsalted, from roasted to raw, from peanuts to almonds. I can't deny that part of the preference change has been influenced by knowledge I've learned about the varying health benefits each nut offers. As in all food groups, certain variations promise more nutritional umph, and nuts are no exception. Just remember to enjoy in moderation. Here's a list of what I believe are the top of the nut food chain (listing in order of my preference) and a few of their highlights:
1. Walnuts - have high levels of vitamin E and an ideal ratio of omega-3 to omega-6 fatty acids (1:5). These fatty acids have anti-inflammatory properties, protect heart health, and guard against arthritis.
2. Almonds - help stabilize blood sugar, have high calcium content, and are the least acid forming.
3. Pecans - also have high vitamin E content, and regular consumption may help decrease LDL (bad) cholesterol levels.
4. Cashews - are high in magnesium (second only to almonds), which can help build strong bones, and have more carbohydrates and a lower fat content than most other nuts. They are often inexpensive relative to other nuts.
5. Pistachios - have lots of calcium, magnesium, and vitamin A, as well as fiber and iron.
6. Brazil nuts - contain omega-3 fatty acids and high levels of the mineral selenium, which may help prevent breast cancer.
Hazelnuts and pine nuts are also considered great nuts, though I don't tend to consume them so I'm omitting them here. Peanuts - which most adore, and I'm no exception - are considered by many to be at the bottom of the nut barrel, the nutrional black sheep. But again, everything in moderation.
Raw vs. Roasted...
This is where the raw foodies jump up and wave their arms and demand an audience while they defend their movement. I have to admit that everything I've read on raw food is convincing, and there's really no downside except when you take it to the full-fledged level and then it just becomes, well, a time-consuming, anti-social pain. The health benefits this lifestyle promises are incredibly tantalizing and I was intrigued last summer after reading a great book called, "12 Steps to Raw Food." It had me seriously convinced to conform for about 12 hours - but then reality set back in; I made myself a tall glass of carrot-cucumber juice and decided that was my extent. Back to the nuts. Again, it's preference in the end, but the bottom line is that any food in its most natural form (i.e., NOT cooked or processed) is the best choice.
One last point - nuts are expensive but it's worth shelling out a couple extra bucks and opting for organic. Nuts are not only tempting to our savvy palettes but the little critters love them too, so they are doused in toxic pesticides which no doubt have an ill effect on us. Weigh the options - a few bucks or your health, you decide. This goes for all food choices we make. If you're lucky enough to live near a Trader Joe's, they offer an excellent selection of nuts at the most reasonable prices around. Stock up next time you're there and store the extras in the freezer.
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