Snack smart: decode the nutty truth about healthy versions vs sugar-coated pitfalls
1:41 PM EST, December 13, 2023
They're a common ingredient in many cakes and desserts, add variety to salads, and occasionally appear in savory dishes. The selection of nuts available is vast, providing ample opportunities to select different varieties. However, not all are created equal.
Are nuts truly healthy?
Nuts are an excellent source of healthy fats, including monounsaturated and polyunsaturated fatty acids. These important nutrients contribute to the body's proper functioning, including their role in helping to lower levels of LDL cholesterol ("bad" cholesterol) and boosting levels of HDL cholesterol ("good" cholesterol).
In addition to being a source of healthy fats, nuts are also packed with vitamins, minerals, and proteins. They provide B vitamins, vitamin E, and essential minerals such as calcium, phosphorus, potassium, zinc, and sodium. Additionally, they are a rich source of unsaturated fatty acids.
Which nuts should you avoid?
Though nuts are healthy, some selections require a careful approach. Dietitian Dr. Bartek Kulczyński points out the common mistakes we make while shopping. Nuts coated in milk chocolate, sugar glaze, or dragées are less healthy than they appear. According to Dr. Kulczyński, these products are only made up of 15-30 percent actual nuts, the rest being sugar.
This means that instead of ingesting healthy fats, fiber, and vitamins, we're primarily consuming empty calories. Such snacks can contribute to weight gain and may promote the development of diseases like type 2 diabetes and heart disease.
Avoid these types of nuts
When buying nuts, it's better to avoid the ones with added salt - it's an unnecessary addition, considering that the average diet already contains high salt levels. It's also important to watch for mold, which is hazardous to health. Mold contains toxins that can lead to food poisoning and even cancer.
"Of course, I assume that nobody would intentionally consume nuts with visible mould. But sometimes, when mould is observed, people remove the mouldy nuts and consume the rest of the packet," Dr. Bartek Kulczyński explains.
If you discover mold on your nuts, throwing out the entire packet is the best action. Simply removing the moldy nuts isn't sufficient. To prevent mold, store your nuts in a dry, cool place.
