Walnuts, hazelnuts, macadamia nuts: Nuts are simply little powerhouses. Do you also enjoy snacking on a handful of nuts as a quick bite? Then you are doing everything right, if science and experts are to be believed. We explain why nuts are considered so valuable by many and are recommended for a balanced diet.
Which varieties are true nuts and which are not?
There are many nuts and varieties that, botanically speaking, do not belong to the nut family at all, but are nevertheless always included in common lists. Still, the vast majority of them are counted as nuts because they contain similar nutrients. For this reason, varieties like peanuts and cashews are usually included in nut listings as well. Even if, strictly speaking, they are not nuts at all. Here is a brief breakdown:
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True nuts include hazelnuts, walnuts, and macadamia nuts, as well as chestnuts and beechnuts.
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Then there are peanuts: They actually belong to the legume family. The shell is not hard and has a dorsal and ventral seam, along which it can be opened just like other legumes.
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Pecans, almonds, pistachios, and coconuts are strictly speaking drupes (stone fruits). In their case, only the inner fruit wall is lignified.
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Cashews are the seeds of the cashew apple and therefore belong to shell fruit.
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Although the shea nut has the word component in its name, it is categorized as a berry. Paradoxically, the strawberry, on the other hand, is an achene (nut-like fruit).
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For the sake of completeness: Chia and flaxseeds, as the name suggests, belong to seeds.
Nutritional content of nuts
So what is actually inside a nut, and is it really that healthy? At least the nutrients are fairly similar across everything we commonly refer to as nuts. Depending on the variety, this naturally varies here and there, but in general, you can say: Nuts contain little water, but plenty of (good) fat, protein, carbohydrates, and dietary fiber. For example, the DGE (German Nutrition Society) recommends that a handful of nuts—equivalent to about 25 grams—a day contributes to a healthy diet.
Positive effects of nuts
According to the DGE, it is very likely that nuts and almonds reduce the risk of heart disease. And even though there are drawbacks due to a high fat content, the benefits for heart health seem to outweigh them. Although nuts are rich in fat, that does not automatically mean they make you fat. As always, the dose makes the poison. Furthermore, these are so-called good fats, such as essential omega-3 fatty acids. Other substances contained in nuts that are said to have positive effects on the human body include:
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plenty of protein (peanuts in particular contain a remarkable amount with 26 grams of protein per 100 grams)
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essential vitamins such as E, B, and C
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minerals such as magnesium, calcium, and iron
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Antioxidants
It is assumed that nuts reduce blood lipid levels and can also have positive effects on various types of cancer. However, as always, such statements should be taken with a grain of salt, and further studies and research are certainly required.
Which nuts have the lowest fat content?
Let's start with the front-runner: With over 70 g fat/100 g, the macadamia nut has the highest fat content, so you should be particularly cautious with consumption if you are simultaneously trying to shed a few extra pounds. While these are all good fats, they are still fats. Walnuts also have a high fat content. By far the lowest value is found in chestnuts. Anyone who likes to snack on nuts can safely reach for a few almonds, cashews, or peanuts, which fall into the medium range. But here, too, it is important to watch the portion size. A handful of nuts is enough; it should not be more than that per day. And if you want to watch your weight, you can skip something else instead, such as eating one less slice of bread.
Nuts keep you full
Did you know that nuts keep you full for a long time thanks to their healthy fats and nutrient density? In addition, their dietary fiber seems to bind fat in the gut. Studies show that test subjects did not gain weight even with increased nut consumption. It is reasonable to assume that by consuming nuts, something else—such as an afternoon slice of cake—was not eaten instead. However, be cautious with seasoned and salted nuts: You should cut back on these, as excessive salt consumption can negatively affect blood pressure. Furthermore, nuts are often roasted in (too much) oil. It is better to eat completely unsalted and raw nuts.
Special case Brazil nut and allergy potential
You should only enjoy Brazil nuts in moderation, as they contain a particularly high amount of selenium. The general dietary recommendation is: no more than two Brazil nuts per day. In the right dosage, selenium is certainly desirable, but too much should not be consumed. Allergy sufferers should also keep an eye on their nut consumption. We are not talking about people with nut allergies here, as they do not eat the relevant nuts anyway. We are referring to pollen allergy sufferers, because cross-allergies to drupes (stone fruits) sometimes occur here. For instance, people allergic to birch pollen can also develop an allergy to hazelnuts or walnuts.
Nuts as a powerhouse food
To sum up, nuts are generally recommended as they truly feature a lot of good omega-3 fatty acids, minerals, and vitamins. In addition, they are said to have health-promoting or disease-inhibiting effects in many areas, and they also supply the brain and nerves with valuable nutrients. You should be careful not to overdo the quantity, as they also have a very high caloric density. A handful a day is considered recommended.
