Unhealthy Nut Choices: Understanding the Risks and Health Benefits of Nuts

While nuts are generally considered healthy due to their beneficial fats, protein, fiber, and various nutrients, some may be less healthy than others depending on how they are prepared or consumed. Here are a few considerations:

Salted and Roasted Nuts

Nuts that are heavily salted or roasted in unhealthy oils can be high in sodium and unhealthy fats, which can lead to increased blood pressure and other health issues. It is best to consume nuts in their raw or lightly roasted forms without added sugars or excessive salt to maximize their health benefits.

Candied Nuts

Nuts like candied pecans or almonds, which are coated in sugar or syrup, can be high in added sugars. This can contribute to weight gain and other metabolic issues. It is crucial to be wary of these types of nuts, especially if you are trying to maintain a healthy diet.

Macadamia Nuts

Macadamia nuts, while not inherently unhealthy, are very high in fat, mostly monounsaturated, and calories. Eating them in excess can lead to weight gain if not balanced with overall caloric intake. Moderation is key when it comes to enjoying these nuts.

Pine Nuts

Though nutritious, pine nuts can be expensive and are often used in high-calorie dishes. They can also cause a rare condition known as pine mouth syndrome, which can leave a metallic taste in the mouth for several days. Absence of moderation can lead to clogging of the air passages in severe cases.

Overall, moderation is key when it comes to consuming nuts. Ensuring that you consume them in their raw or lightly roasted forms without added sugars or excessive salt can help you maximize their health benefits.

Some or All Nuts Might Be Dangerous to Some People

Nuts can be dangerous for people who are allergic to them. Allergy symptoms can range from gastric effects to swelling of the throat, which can cause narrow air passages, and the severest: anaphylaxis.

Preschool children are particularly vulnerable to developing nut allergies. Anaphylaxis is a common medical emergency and a life-threatening acute hypersensitivity reaction, defined as a rapidly evolving generalized multi-system allergic reaction. Without treatment, anaphylaxis is often fatal due to its rapid progression to respiratory collapse.

For instance, in the UK, several deaths from consuming nuts have received great publicity, leading to tighter legislation regarding the labelling of food ingredients. It is important for people to be aware that if nuts are a major ingredient in foods, they must be declared by the vendor or restaurant. This awareness is crucial to protect individuals with nut allergies.

Health Benefits of Nuts

Despite the risks, nuts are still a healthy food, rich in nutrients providing us with fiber, protein, vitamins, minerals, and other micronutrients that could help reduce our risk of heart and circulatory diseases. Eating nuts and pulses as protein sources rather than meat and dairy has also been recommended as a more sustainable way of eating.

Nuts are high in healthier unsaturated fats, which contain protein, B vitamins, vitamin E, and minerals such as iron, potassium, selenium, magnesium, zinc, and copper. While nuts are high in fat, it's mainly healthier unsaturated fat. They also contain omega-3 fats, beneficial for heart health, although not in the form found in fish oils.

Because of their fat content, nuts are high in calories, with a small handful typically containing around 180 to 225 kcal. This amount of nuts is more nutrient-dense than a packet of crisps or a 45g bar of milk chocolate. Peanuts and pistachio nuts have slightly fewer calories than other nuts, but hazelnuts and almonds are lowest in saturated fats.

Incorporating whole nuts into your diet, especially by replacing snacks like crisps or biscuits, can be beneficial. Just ensure they are unsalted and without coatings, which can add sugar, fat, and sometimes salt. Take some out of the packet and put the rest away if you think you'll be tempted to eat more.

Due to the fat content, most nuts are fairly similar in terms of energy and fat. However, peanuts have the fewest calories but are still high in calories, and macadamia nuts have the most. Most nuts primarily provide unsaturated fat but do contain some saturated fat as well. Brazil nuts are the highest in saturated fat, while almonds and hazelnuts are the lowest.

If you eat a range of nuts, you’re more likely to benefit from all the different nutrients they can provide.

Addendum: This latest piece of news about potential treatment of anaphylaxis to peanuts and to milk is worth drawing your attention to. If the treatment pans out, it could potentially affect millions of lives.