The Simple Power of a Daily Handful of Nuts
How often do you eat nuts? According to the influential Planetary Health Diet, updated recently, everyone should be eating a portion every day, unless they have an allergy. This simple dietary shift, alongside eating more fruit, vegetables, and whole grains, could help prevent a staggering 40,000 early deaths daily across the globe and significantly cut food-related greenhouse gas emissions.
Despite this, Professor Sarah Berry, the chief scientist at Zoe, reveals that many people do not eat any nuts at all. In the UK, the average daily consumption is a mere 6 grams. Research from Romania highlights that while nut consumption is higher in nations like Canada and some parts of Africa and Europe, global understanding of their multiple benefits remains low.
Debunking the Myths: Fat, Weight, and Health
A major barrier for many is the belief that nuts are unhealthy due to their high fat content. However, this is a misconception. Nuts have been found to have positive health impacts, such as the potential to manage obesity and decrease the occurrence of cardiovascular disease, type 2 diabetes, and several types of cancer.
Dr Sze-Yen Tan, a senior lecturer in nutrition science at Deakin University, recommends a 30-gram portion every day, or at least five days a week. This is equivalent to a handful of nuts or two tablespoons of nut butter. He emphasises that including nuts in your diet does not lead to weight gain. Professor Berry explains this paradox: nuts are high in fibre and healthy fats, which promote satiety. Crucially, about 25% of the calories in nuts remain undigested, meaning they are less calorie-dense than labels suggest and provide excellent fuel for our gut microbiome.
Practical Tips for Your Daily 30g
So, how can you easily incorporate this superfood into your routine? The key is variety and simplicity.
All nuts are nutritionally fantastic, but some offer unique benefits:
- Brazil nuts are the best source of selenium.
- Walnuts are rich in plant-based omega-3 fatty acids (ALA).
- Pistachios contain pigments important for eye health.
- Almonds are exceptionally nutrient-dense.
For the best nutritional value, choose plain or lightly roasted, skin-on nuts where possible, as the skins are packed with protective plant compounds and fibre. While soaking nuts is largely unnecessary from a health perspective, it can soften them for those with dental issues.
Don't be afraid to get creative in the kitchen. Nuts are a cornerstone of vegetarian and vegan cooking, providing essential protein. Think beyond snacks: sprinkle them on porridge, blend them into pestos, use them as a crust for fish or chicken, or fold them into salads and grain bowls. Even chocolate-covered nuts, particularly those with dark chocolate, can be a beneficial occasional treat if enjoyed mindfully.
If cost is a concern, peanuts are the most affordable option. Look for 'splits' or pieces of more expensive nuts like cashews and walnuts, which are often cheaper. Buying in bulk from stores like Holland & Barrett, which frequently runs promotions, can also lead to significant savings.
For families, remember that whole nuts should not be given to children under five due to choking hazards, but nut butters and ground nuts can be introduced from six months old to help reduce the risk of developing allergies later in life.
By making this small, simple change, you can tap into the life-changing power of nuts and take a significant step towards better long-term health.
