Nutrition Expert Dr. Maya Rozman Explains Which Nuts Are Best to Eat
Dr. Maya Rozman clarifies the nutritional differences among various nuts, helping consumers choose the best option for their diet. Nuts such as almonds, cashews, walnuts, hazelnuts, Brazil nuts, pecans, macadamia, and pistachios vary in fat content from 45% to 75%, with most fats being heart-healthy unsaturated fats. Cashews and pistachios have the lowest fat content around 45%, while macadamia and pecans have the highest, up to 75%. Protein content ranges from 15 to 25 grams per 100 grams, but a typical serving of 25 grams provides only 3-4 grams of protein, so nuts should be considered primarily a fat source rather than a main protein source.
Calorie differences among nut types are minor, with a 25-gram serving containing between 140 and 180 calories. Rozman emphasizes portion control over nut type for weight management. Each nut offers unique nutritional benefits: almonds are rich in calcium and vitamin E; hazelnuts provide vitamin E and manganese; walnuts are notable for plant-based omega-3 fatty acids; Brazil nuts supply selenium, with one nut covering daily needs; pistachios offer vitamin B6 and potassium; cashews are high in copper; pecans contain antioxidants and manganese; and macadamia nuts have mostly monounsaturated fats and vitamin B1.
Regarding roasted versus raw nuts, dry roasting does not significantly reduce health benefits, though high heat can diminish some heat-sensitive vitamins. Salt content varies widely in roasted nuts, so consumers should check packaging labels to avoid excessive sodium intake. Nuts should be stored in cool, dark places in airtight containers to prevent oxidation and rancidity, with refrigeration or freezing extending shelf life significantly. Rozman advises choosing nuts without added oils or excessive salt and recommends mixing different types to maximize nutritional advantages.
In summary, nuts are a nutritious snack rich in healthy fats and various vitamins and minerals, but mindful consumption and storage are key to maintaining their benefits.
