Are nuts healthy? Which nuts are good for you?

Nuts are often a tempting snack, whether they’re nibbles at a party or as a handy go-to when you’re on the run.

They’re a nutrient-rich food containing fibre, protein, vitamins, minerals and other nutrients that could help reduce your risk of cardiovascular disease.

But you may have also heard that nuts contain a lot of fat and are high in calories.

And with an ever-growing range of nut butters, milks and bars, it can be confusing to know if all nutty products are a healthy choice.

Are nuts fattening?

While nuts are high in fat and contain some saturated fat, they mainly contain healthier ‘unsaturated fats’. Unlike ‘saturated fat’, this type of fat does not raise cholesterol levels.

Walnuts are also a source of plant-based omega-3 fatty acids, which have been shown to reduce the risk of heart disease.

However, nuts are still high in calories, so it’s best to stick to the recommended portion size as part of your daily balanced diet if you’re trying to manage your weight, which is a small handful (30g) of nuts.

Take some out of the packet and put the rest away if you find it hard to stop eating them.

Depending on the type of nut, 30g can contain 180 to 225kcal.

Try to choose whole, plain nuts, as nuts with coatings like dry roasted or honey roasted nuts will add extra calories, sugar and saturated fat. 

And avoid salted nuts, as too much salt can increase your risk of high blood pressure.

What are the best nuts to lower cholesterol?

While there is no single best nut for lowering cholesterol, swapping foods and snacks high in saturated fat for sources of unsaturated fat, including nuts, can help to bring down high cholesterol levels.

Nuts and other plant foods also contain small amounts of plant stanols and sterols (phytosterols), which stop the body from absorbing as much cholesterol.

Stanols and sterols are often added to spreads, yogurts and yogurt drinks.

Research shows that consuming 1.5 to 3g of plant stanols and sterols a day can reduce cholesterol levels by 7 to 12 per cent within 2 to 3 weeks, but you need to keep taking them every day to maintain the benefits.

However, it would be hard to get this from nuts alone as they contain such small amounts.

Although the exact amount varies between different types of nuts, a 30g serving of nuts contains less than 100mg of phytosterols.

Whereas foods fortified with plant stanols like yogurts can provide 2g per serving.

• Discover the 5 best cholesterol-lowering foods to include in your diet.

How much protein is in nuts?

Nuts are a good source of protein, with around 7g of protein per 30g portion of mixed nuts.

They can be a good way for people eating a plant-based diet to get more protein.

Enjoying them as a snack or adding them to meals can help you reach your daily recommended amount of protein.

For a healthy adult, this is 0.75g per kg of body weight – around 45g a day for a 60kg (9st 6lb) woman and 55g a day for a 75kg (11st 11lb) man.

• Learn more about how much protein you need.

Which are the healthiest nuts?

The amount of protein and saturated fat in different types of nuts can vary.

Here are the approximate nutritional values for different nuts per 100g:

All these nuts contain slightly different nutrients, so eating a variety can help you get a range of benefits:

Walnuts

Walnuts contain omega-3 fats, which support heart health.

Almonds

Almonds contain more fibre than other nuts, with 4g per 30g serving.

Pistachios

Pistachios contain more potassium than other nuts, with around 312mg per 30g – that’s 8 per cent of your daily recommended intake.

Cashews

Cashews are high in copper, which supports your immune system.

Brazil nuts

Brazil nuts are very high in the mineral selenium, which also supports your immune system. A 30g serving contains more than your daily recommended selenium intake.

Peanuts

Peanuts, although technically a type of legume, are nutritionally similar to nuts, and a good source of protein.

Are peanut butter and almond butter good for you?

Nut butters like peanut butter, almond butter and cashew butter are a spreadable paste made from grinding nuts. These days, there are many different types on offer which range in price.

The most important factor as to whether a nut butter is healthy or not is the added ingredients – not what kind of nut it’s made from.

Look for the ones that contain only nuts, and come with no added salt or sugar.

Even premium brands can have added extras that you might not expect, so check the ingredients list carefully, or look for ‘100% nuts’ on the label.

Try to choose one without added palm oil and coconut oil, as these are high in saturated fat.

You may also see flavoured nut butters with additions like coconut, cocoa or maple syrup. These flavours increase the saturated fat, salt and sugar content, leaving less room for the nutritious nuts.

Like nuts, nut butters are high in calories, so once you’ve chosen your nut butter, keep an eye on portion size.

Try to stick to 2 heaped teaspoons (30g). This will contain around 190 to 200kcal, depending on the brand and type of nut butter.

Is nut milk healthy?

Dairy-free drinks made from nuts, such as almond milk and hazelnut milk, are popular plant-based alternatives to cow’s milk.

However, they only contain small amounts of nuts – generally 2 to 6 per cent. They usually have less than 1g of protein per 100ml, compared to 4g of protein per 100ml of cow’s milk.

If you’re using it as a dairy alternative, choose one with added calcium. And make sure it’s unsweetened to avoid extra sugar.

Are nut snack bars good for you?

Lots of on-the-go snack bars market themselves on their protein content, usually from the nuts they contain.

Make sure to check the ingredients and nutrition information.

These bars usually contain less healthy ingredients, including syrup, honey, chocolate, coconut and salt. A handful of unsalted nuts is usually a healthier choice

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