Poor nuts
– they often get a bum rap. They’re chock full of calories and
fat, so people lump them all together and leave them on the shelf
at the grocery store, eschew them in restaurants and reject the
mixed nut bags in vending machines at work.
Poor nuts – they often get a bum rap. They’re chock full of calories and fat, so people lump them all together and leave them on the shelf at the grocery store, eschew them in restaurants and reject the mixed nut bags in vending machines at work.
But don’t think you have to shun all nuts forever. Plenty have something nutritious to offer.
“Some nuts have a higher fat content than others, like macadamia nuts, and not a lot of added nutritional value. But nuts aren’t bad,” said Jennifer Bange, clinical nutrition manager for Hazel Hawkins Memorial Hospital in Hollister. “Almonds may have a lot of calories, but they are also a significant source of calcium. Some people who can’t drink milk are often told to eat more almonds. Most nuts also contain a fair amount of protein.”
The key to eating nuts is not to have too many, Bange said. A handful a day is plenty because of the high fat content, though nuts contain the “good” fat – monounsaturated fat – which doesn’t raise cholesterol.
Many nuts are grown in California, so buying them can also support the state’s economy. At one time, several nuts were grown within the South Valley, though walnuts are currently the main nut produced here.
“Walnuts are pretty simple to grow – people could grow the trees in their backyards if they wanted to,” said John Andrade, co-owner of Andrade Bros. farm in Hollister. “They self-pollinate and they’re not too labor intensive. Just water them and they’ll grow.”
The types of walnuts grown locally are traditionally Chandler and Chico walnuts, said Bob McCarty of McCarty Orchards in Gilroy, who agreed that South Valley nut lovers could successfully grow their own walnuts.
“Take care of the tree, keep it well-pruned and watch out for insects,” he said. “Trees have to be about seven years old before you’ll get a really good harvest. But once they’re old enough, come October, you can have your own walnuts. They’re tasty and they’re good for you.”
Nuts are a great source for magnesium, which is good for the nervous system and helps with calcium absorption, as well as zinc and other minerals bodies need, Bange said. They’re also a good snack for diabetics because nuts don’t have a drastic effect on blood sugar levels.
Though nuts are a great source of fiber and protein, nut butters have higher protein content because they are more concentrated, Bange added. Trader Joe’s in Morgan Hill sells not only peanut butter, but cashew butter, almond butter and others that aren’t as common in other stores.
Feeling better about buying a package of your favorite nut? We broke down some of the nutrition facts for you and found some recipes to help you get reacquainted with a few nuts you may have been avoiding lately.
Know Your Nuts
Almonds
Calories (per ounce): 160
Fat grams: 14
Fiber grams: 3
Protein grams: 6
Other nutrients: 75 mg calcium, 207 mg potassium
Cashews
Calories (per ounce): 160
Fat grams: 13
Fiber grams: 1
Protein grams: 4
Other nutrients: 10 percent of recommended daily dose of iron and 170 mg of potassium
Walnuts
Calories (per 1/4 cup): 185
Fat grams: 18
Fiber grams: 2
Protein grams: 4
Other nutrients: 125 mg potassium
Peanuts
Calories (per ounce): 161
Fat grams: 14
Fiber grams: 2.4
Protein grams: 7.3
Other nutrients: 48 mg of magnesium; 200 mg potassium
Pistachios
Calories (per ounce): 160
Fat grams: 13
Fiber grams: 3
Protein grams: 6
Other nutrients: 6 percent of recommended daily dose of iron
Sources: www.peanut-institute.org; http://lancaster.unl.edu/food/; www.nutsforalmonds.com; www.pistachios.org; Sunny Select brand nuts packaging.
