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How fattening are nuts?

8/24 10:13:55
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Why nuts are so good for you

Nuts make nutritious, healthy snack additions to any diet, but eating too many of them could result in a major calorie spike.

They make a super snack, because they're full of omega-3 fatty acids, protein and fibre, which help you feel full and suppress your appetite.

Raw not oily

Judy Caplan, RD and spokesperson for the Academy of Nutrition and Dietetics recommends eating nuts that are raw or dry roasted.

Avoid nuts that are packaged or roasted in oil.

Lowest-calorie nuts

  • 23 Almonds = 14 grams of fat

  • 16 – 18 Cashews = 13 grams of fat

  • 49 Pistachios = 13 grams of fat

Highest-calorie nuts

  • 10 – 12 Macadamia nuts = 21 grams of fat

  • 18 – 20 Pecans = 20 grams of fat

Any raw, plain nut will give you a good dose of nutrients and healthy fats, but it's important not to eat them in handfuls, says Caplan.

Sprinkle a few diced nuts on top of yoghurt, enjoy them chopped in a salad, or have a couple to snack on during the course of your day.

Recommended reading: Does your diet contain enough of these good fats?

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