Nuts – Does A Handful A Day Keep the Munchies At Bay?
Whether they are salted, roasted, raw or coated, for many people, nuts are a favourite in any shape or form!In addition to tasting great, nuts also offer an array of nutritional benefits from boosting your fibre intake to being a source of protein and healthy fats. But often I’m asked which is the healthiest.
How much should I be eating each day?As recommended by the Australian Dietary Guidelines, a small handful of nuts (30 grams) can be a fantastic addition to your diet. As a guide, 30 grams is roughly 20 almonds, 9 walnut or 30 pistachio kernels, 15 cashews or 30 peanuts.
Protein and healthy fats
Which should I choose – raw or roasted?
A question I frequently get asked is whether raw or roasted nuts are better for you. Despite both still having a very similar nutrient content, some nutrients like B-vitamins and antioxidants are lost during the roasting process, so they are only slightly less nutritious than raw nuts. If you do prefer the taste of roasted nuts, opt for a dry-roasted variety over oil-roasted for a lower kilojoule snack.