Wednesday, February 13, 2013

Choosing the Right Nuts for Your Diet

All kinds of nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any type of diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The lowest-calorie nuts at 160 per ounce are almonds (25 nuts for 7 grams protein and 15 grams fat); cashews (16 to 18 nuts for 5 grams protein and 13 grams fat); and pistachios (50 nuts for 6 grams protein and 15 grams fat). Avoid nuts packaged or roasted in oil. Instead, eat them raw or dry roasted, says Caplan. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.

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