Nuts are generally ready to eat, making them the ideal snack at nearly any time of the day. However, it is important to bear in mind that, although nuts contain healthful fats, they tend to be high in calories.
Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk. Along with peanut butter, many other types of nut butter are available at markets and grocery stores. People can add them to sandwiches or smoothies. Adding a serving of nuts to a salad can boost its protein and nutrient content and make it more filling.
Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health conditions. However, it is possible to eat too many nuts. Nuts are very high in calories, so eating a large number of nuts throughout the day can cause people to exceed their target calorie intake without realizing it. Doing so regularly may lead to weight gain.
Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess.
Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative. Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated.
Nuts are also a common dietary allergy. In most cases, nuts are a safe and healthful addition to the diet. Moderation is key, as nuts are calorie dense. Anyone who experiences digestive upset from eating nuts may want to see a doctor. They may have an intolerance or be sensitive to specific components of nuts. Nuts are a common allergen, and it is possible for people to develop an allergy that they did not have before.
Anyone having an allergic reaction, such as swelling or itching in the throat or face, should stop eating nuts and get urgent medical care. Severe nut allergies can sometimes be fatal. People who eat or are considering vegetarian or vegan diets may be concerned about getting enough protein from their food.
In this article, we look at…. Both peanut butter and almond butter are versatile ingredients and good sources of protein. They also have a variety of other health benefits. In this…. Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. They can help boost bone strength, heart health, and…. Eating a high protein diet can help people to lose fat and build muscle.
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See more conditions. Nuts and your heart: Eating nuts for heart health. Products and services. Nuts and your heart: Eating nuts for heart health Discover how walnuts, almonds and other nuts can help lower your cholesterol when eaten as part of a balanced diet. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again.
Show references Luu HN, et al. Martin N, et al. Nut consumption for the primary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. Ros E. Nuts and CVD. British Journal of Nutrition. Go nuts but just a little! American Heart Association. Accessed Aug. Department of Health and Human Services and U.
Department of Agriculture. Accessed Oct. Yu Z, et al. Associations between nut consumption and inflammatory biomarkers. American Journal of Clinical Nutrition. Hshieh TT, et al. Nut consumption and risk of mortality in the Physicians' Health Study. Tribulova N, et al. Omega-3 index and anti-arrhythmic potential of omega-3 PUFAs. Raw peanuts are the most healthful variety. Peanut butter is a great choice, offering a healthy nutritional profile and a range of health benefits.
Learn about the health benefits of peanut butter. People can also buy roasted, salted peanuts. Eating these types is okay in moderation, though consuming too much sodium is linked with high blood pressure and heart disease.
The AHA recommend an ideal limit of 1, mg of sodium per day, and no more than 2, mg of sodium — equivalent to 1 teaspoon of salt — especially for people with high blood pressure. Where possible, choose raw peanuts with the skin attached. Peanut skins contain antioxidants. Producers usually remove the skins from most roasted or salted peanut. People can enjoy peanuts and peanut butter in moderation as a snack throughout the day. In main meals, peanuts make a great addition to salads or Thai dishes.
Peanuts contain more healthful monounsaturated and polyunsaturated fats than they do saturated fats. This fat ratio makes peanuts better for the heart than fat sources with a higher proportion of saturated fats. A study found that eating 46 g of peanuts or peanut butter each day may improve heart health for people with diabetes.
Because peanuts are full of healthful fats, protein, and fiber, they make a satisfying snack. Eating them in moderation may help a person maintain a healthy weight. Research found that women who ate nuts, including peanuts, twice a week had a slightly lower risk of weight gain and obesity over 8 years than those who rarely ate nuts.
Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index GI , meaning they do not cause big spikes in blood sugar levels. Peanuts have a GI score of 23 , making them a low-GI food. Learn more about the GI scale here. Peanuts help control blood sugar levels because they are relatively low in carbohydrates but high in protein, fat, and fiber. Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simple carbohydrates.
Research suggests that eating peanut butter or peanuts may help women with obesity and a higher type 2 diabetes risk to manage their blood sugar levels. Peanuts contain proteins called arachin and conarachin. Some people are severely allergic to these proteins. For these people, peanuts can cause a life-threatening allergic reaction. Because peanuts are high in calories, it is sensible to eat them in moderation as part of a balanced diet. Consuming too many calories may lead to weight gain.
This is true regardless of whether the foods those calories come from are nutritious or not. Roasted, salted peanuts may be less healthful than raw peanuts due to their high sodium content. That said, if people consume them in moderation, they can enjoy them as a part of a healthful, balanced diet. Peanuts are a nutrient-rich source of protein, dietary fiber, and healthful fats.
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