Fats…Good or Bad?
Great news! Some fats are actually good. The secret is as long as we don’t eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.
Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.
If you are eating a nice, healthy, diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.
If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.
“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”
Nuts also have fiber, vitamin E, plant sterols and L-arginine.
Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.
|Type of nut||Calories||Total fat
|Almonds, raw||163||14 g (1.1 g/12.2 g)|
|Almonds, dry roasted||169||15 g (1.1 g/12.9 g)|
|Brazil nuts, raw||186||19 g (4.3 g/12.8 g)|
|Cashews, dry roasted||163||13.1 g (2.6 g/10 g)|
|Chestnuts, roasted||69||0.6 g (0.1 g/0.5 g)|
|Hazelnuts (filberts), raw||178||17 g (1.3 g/15.2 g)|
|Hazelnuts (filberts), dry roasted||183||17.7 g (1.3 g/15.6 g)|
|Macadamia nuts, raw||204||21.5 g (3.4 g/17.1 g)|
|Macadamia nuts, dry roasted||204||21.6 g (3.4 g/17.2 g)|
|Peanuts, dry roasted||166||14 g (2g/11.4 g)|
|Pecans, dry roasted||201||21 g (1.8 g/18.3 g)|
|Pistachios, dry roasted||161||12.7 g (1.6 g/10.5 g)|
|Walnuts, halved||185||18.5 g (1.7 g/15.9 g)|
*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.
Enjoy your nuts knowing that they are healthy and good for you as well as tasty!
Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist. Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.
To find out more about her programs visit http://www.HolisticWellnessForWomen.com