Nuts are high in good fats and trace minerals such as copper, zinc, calcium, iron, magnesium and phosphorous.
30 grams of blanched Almonds contains:
Fat: 16 grams
Carbohydrate: 9.5 grams
Potassium: 95 milligrams
Protein: 1.3 grams
30 grams of dry roasted Peanuts contains:
Fat: 14 grams
Carbohydrate: 6 grams
Potassium: 180 milligrams
Protein: 6.6 grams
Nuts have health benefits as they:
regulate bloody sugar
lowers blood cholesterol
contains chemicals that have shown to prevent cancer in animals
Studies have found that compounds in nuts (such as almonds, Brazil nuts, walnuts, peanuts, cashews plus others) called ‘protease inhibitors’ block cancer in test animals. Nuts good fats are ‘cancer-blockers’ as they are a rich source of ‘polyphenol’, which is another type of chemical found in nuts.
Nuts show a steady, slow rise in blood sugar, rather than a sharp rise in blood sugar, making them a good food if you are diabetic or have blood sugar and insulin issues.
Most nuts good fats contain high amounts of fat and calories – but their fat is the ‘good’ polyunsaturated variety that our bodies need, and they contain almost no cholesterol. The polyunsaturated oil found in walnuts is considered to be particularly healthful as it tends to lower blood cholesterol.
Be aware that if nuts are roasted or processed with salt they will contain a great deal of sodium, and the calorie count will go up and vitamin content will go down.