What Counts as a Nut?
What defines “nuts” depends entirely on whether we’re using a botanical definition or a culinary one. Technically, a nut is a specific type of fruit that has a hard shell surrounding an inner kernel. However, these botanical definitions exclude a number of foods we think of as nuts (such as cashews and almonds). So, for the purpose of defining a food group, “nuts” are considered to be any dry edible fruit that typically has a high fat content. (Although peanuts are technically a legume, we’re including them in the “nuts” food group too, due to their higher fat content and nutritional similarities with other members of this group).
Commonly consumed types of nuts include: almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.
What Nutrients Do Nuts Contain?
Nuts are some of the most nutritious, whole-food healthy fat sources out there! They tend to be our best food sources of vitamin E, plus contain beneficial fiber types, alpha-linolenic acid, and monounsaturated fats, the collection of which is what makes nuts so incredibly beneficial for our health. They are also usually good sources of copper, magnesium, manganese, vitamin B1, biotin, folate, polyphenols and phytosterols (which lower cholesterol).
Health Benefits Associated With Nuts
Eating nuts is associated with diverse health benefits, including a lower risk of cardiovascular disease (lowering LDL and total cholesterol and improving blood pressure), type 2 diabetes, obesity, depression, and cognitive decline. It’s important to note that health benefits of nut consumption do not continue to increase beyond about 1 ounce (28 grams) per day.
What if I Don’t Like Nuts?
Wondering how to reap the health benefits associated with this healthy food if you aren’t a fan of them or can’t eat them due to a nut allergy, I’ve got you covered!
There are three nutrients responsible for the impressive health benefits of eating about an ounce of nuts per day.
Nuts are some of our best food sources of vitamin E, of which about 96% of Americans don’t get enough from their diets. Vitamin E is a really important fat-soluble antioxidant, particularly important for reducing the risk of cardiovascular and neurodegenerative diseases.
Nuts are also a great source of heart-healthy fats, especially monounsaturated fatty acids, and the polyunsaturated fats, linoleic acid, and alpha-linolenic acid.
Additionally, nuts are great sources of fiber types that are particularly good for our gut microbiomes. We have more microbial diversity and better growth of probiotic species of bacteria in our guts when we eat nuts regularly.
Overall, the food that’s most similar nutritionally to nuts is seeds, like chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds. Seeds are so similar nutritionally that most studies actually combine nuts and seeds when they are measuring the health benefits of nuts. On average, seeds tend to have even more vitamin E. They have very similar fat profiles and fiber that’s equally as beneficial for our gut bacteria.
But, what if I also don’t like seeds and/or can’t eat them?
In that case, the two foods that are the most similar nutritionally are olives and avocados. They are excellent sources of vitamin E, heart-healthy fats, and fiber that our gut bacteria love. You get the heart-healthy fats and the vitamin E with extra virgin olive oil or avocado oil. Keep in mind, there is less vitamin E in the refined versions of those oils, and you won’t get the fiber found in nuts and seeds. However, you can get similar fiber types to nuts and seeds from berries and any fruit or vegetable where you eat the seeds, like cucumbers.
As always, it’s important to remember that you don’t have to eat nuts if you don’t want to. Focus on all of the nutrient-dense foods you enjoy, have access to, and can afford and prepare them in a way that you love! There is no one perfect Nutrivore diet—there is a ton of flexibility of food choice that aligns with Nutrivore principles. And, Nutrivore celebrates every small step you take towards consuming a more nutrient-replete diet. Don’t forget that the diet you follow or don’t follow now does not impact your long-term health, what does is your lifelong eating patterns!
If you’re interested in my thoughts on nutritional swaps for nuts, check out my video below and if you want to learn more about nuts and seeds check out my detailed article here. Looking for other foods rich in the important nutrients found in nuts, including vitamin E, monounsaturated fatty acids, linoleic acid, alpha-linolenic acid, and fiber? I’ve got you covered! Check out my Top 25 Foods for Every Nutrient E-Book, which highlights top foods for 42 important nutrients.
Food Swaps
If you’re looking for swaps for other foods check out these posts!
What Katherine Has to Say About Nutrivore!
