Nuts used to be the bad guys. They were seen as high in fat and calories. Now they are recognised for their positive effect on the body, particularly as a likely preventative of heart disease.
People with diabetes replaced their carb calories with a similar calorie count of nuts and found that their blood sugar levels improved and their unhealthy cholesterol went down.
Interestingly no one in the diabetes test lost or increased their weight even though the nuts made up 20-30% of their calorie intake. But, after 3 months, blood sugar levels were better, indications of cardiac risk were lower and LDL cholesterol was down.
Conclusion: nuts are healthy.
The nuts used in the test were unsalted and mostly raw, with some dry roasted, and included almonds, pistachios, walnuts, peanuts, pecans, hazelnuts, cashews, and macadamias.
It’s best to eat nuts raw as this preserves the mono- and poly-unsaturated fats which are healtheir fats; eat them unsalted too. Eating nuts are will give you a boost of fibre, vitamin E, and a host of minerals like magnesium and selenium. But they are still high in calories so make sure they’re replacing something else in your diet – the fact that they help control your blood sugar means you’re unlikely to feel as hungry anyway.
Buying nuts in bulk is the best way to source your favourite variety as nuts can be pretty expensive if you buy them in small bags.