Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

Q: I eat a lot of almonds, goji berries, and pistacho nuts. Are they really as good for you as they say?

A: All nuts, including pistachios, can be part of a healthy eating routine, and which are best depends on what type of benefit you are looking for! For example, almonds have the highest calcium content, and walnuts are highest in omega-3 fats. My best tip is to swap up the type of nuts you eat to gain the maximum benefits from all the varieties.

Goji berries have a lot of vitamin A, about 170 percent of the daily value per serving! Vitamin A is linked to boosting the immune system and eyesight.

You may also want to check out the recent infographic from Nuts.com that has an overview on the nutrition features of several types of nuts.

Q: I am diabetic. What is the best nut to snack on to control my sugar level?

A: When looking for a snack that will help control blood sugar levels, you should select a snack with high quality carbohydrates (at least 2-3 grams or more fiber per serving). Foods with fiber will help to slow down the digestion of food in your body and should aid in slowing the release of sugars into blood.

Here are a few snacks to try:

Chia Energy Squares: These have 3 grams of fiber per serving, plus the sweetness comes only from dried fruit: these have no added sweeteners!

Freeze Dried Strawberries: These have 3 grams of fiber per serving and only 8 grams of carbohydrates. The best part is that the only ingredient on the list is strawberries! They are available in other varieties as well, like Simply Blueberries, Simply Cherries, Simply Raspberries, and more.

Something else to consider is combining carbohydrates (such as dried fruit) with protein (such as dry roasted edamame or nuts). This mix contains fiber from the dried fruit and the nuts, and the protein will help in further balancing out blood sugar levels. Try your favorite combination of nuts and dried fruit from Nuts.com and have a handful as a quick snack! A favorite of mine is Berry Mix combined with dry roasted edamame.

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

Q: I am a vegetarian who has celiac disease. Like a lot of people with celiac disease, I am very sensitive to soy, dairy, and nuts — sadly, all those things that can give me the protein I need to stay strong, keep healthy and have the energy for the workouts I love. I am a big fan of chia seeds, hulled hemp seeds, pumpkin seeds and sunflower seeds, and I seem to be able to handle these in small amounts. Can you recommend any other easy-to-digest, high-protein foods that would be beneficial to me? For example, I have heard some people rave about maca powder, but am not sure how much protein it provides. – Diane

A: Focusing on adequate protein is definitely important, and it sounds like you are already including a lot of great foods in your diet! Regarding maca powder, 0.5 ounces of maca powder contains around 2 grams of protein, so this could help boost your intake, although maca powder is mostly known for its energy-boosting effects. Read more about maca.

When you’re looking for vegetarian protein sources that are not soy, dairy or nut based, here are a few foods to try!

Falafel

Falafel is a mixture of ground beans that are seasoned, and it can make a great quick snack or meal. This product is certified gluten-free, and just two ounces of the mix contains 12 grams of plant-based protein thanks to the mixture of beans, which includes fava beans and garbanzo beans. Try eating falafel on a sliced of gluten-free bread or pita topped with sliced cucumbers and tomatoes!

Beans

In general, beans are a great source of plant-based protein. For example, in 1.4 ounces of gluten-free cranberry beans, there are 8 grams of protein. Try making a cranberry bean salad with diced onion, pepper, and an olive oil and vinegar dressing. It would make a great side dish with meals, or a quick snack.

Nut Butters 

If you are sensitive to nuts for digestive reasons rather than because of an allergy, smooth nut butters like almond butter are often easier to digest and may be well tolerated. One ounce of nut butter (about a golf ball serving size) has around 5 grams of protein.

Spirulina

Spirulina, the blue-green algae, is protein packed and may be great for you to keep on hand and work into your eating routine. One ounce of spirulina contains 16 grams of protein (by weight, spirulina is about 55-77% protein), and this product is certified gluten-free! Consider adding a small amount to juices, smoothies or guacamole.

This recent Health Nut blog post on vegan nutrition may also be helpful!

Photo credit: Wikimedia

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

Q. My husband was diagnosed with Type II diabetes about 6 months ago. We have been struggling with an appropriate diet for him. Both of us love nuts and dried fruit (we eat a lot of fresh fruit also), but I haven’t seen much about nuts in the numerous diabetes books we’ve been reading. My question is how can nuts and dried fruit figure in his diet and specifically, could a handful of nuts and fruits, say walnuts and almonds plus some dried cherries or cranberries, serve as a high-protein snack for midmorning or midafternoon? – Daphne

A: Nuts can certainly fit into a balanced diabetic eating plan! In fact, the American Diabetes Association listed nuts and berries on its Top 10 List of Superfoods to be included in a diabetic diet.

Nuts are a great option for diabetics because they provide fiber, protein, and magnesium. Fiber and protein help slow the digestion of food in the body and will allow sugars to be released more slowly.  They also help to maximize nutrient absorption. Research has linked magnesium intake with lessening the risk for Type 2 diabetes.  Food sources of magnesium include: whole grains, leafy greens and nuts. Also, walnuts, which you mention, are rich in omega-3 fats that have been shown to help improve heart health.

The most important thing to remember when snacking on nuts is that it can be easy to eat more than one serving, which is one ounce or about a small handful.  Your best bet is to put the serving of nuts in a bowl and then snack out of that to keep your portion in check!

Pairing dried fruit with nuts is a perfect snacking option for diabetics (or anyone) because the fiber and protein from the nuts will help to slow the digestion and release of sugars from the dried fruit into the body. You may also want to consider freeze dried fruit, which only have 8 grams of carbohydrates per serving (traditional types of dried fruit have about 30 – 35 grams of carbohydrates per serving).

Here are some freeze dried fruit that you might enjoy:

• Organic Apple Chips 
• Simply Blueberries 
• Simply Strawberries
• Simply Cherries
• Simply Raspberries
• Simply Bananas

References:

Diabetes Superfoods. American Diabetic Association. Accessed on September 4, 2012.

Lopez-Ridaura, et al. Magnesium Intake and Risk of Type 2 Diabetes in Men and Women. Diabetes Care. January 2004. Vol 27 No. 1 134-140.

Malasanos, et al. Biological Effects of Omega-3 Fatty Acids in Diabetes Mellitus. Diabetes Care. December 1991. Vol 13. No. 12 1160-1179. 

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

Q: I had heart attack about a year ago and my cardiologist has told me that I must eliminate salt from my diet. I really like nuts for all of their nutrition, and I was wondering whether there are any salt-free nuts that you’d recommend. I lean towards a vegetarian diet and am on a moderate weight loss program that includes a reasonable reduction in caloric intake and moderate exercise (using an exercise bike four to five times per week). – Michael 

A: Good news! Nuts.com offers many types of nuts (and other products, too!) with 0 milligrams of sodium (aka salt) that can help you stick to your no-salt diet, as prescribed by your cardiologist.

As you navigate around the Nuts.com website, look for nuts that have “roasted, no salt” or “raw” in the description. These varieties will typically have 0 milligrams of sodium. To double check the nutrition facts of the item before you order, scroll down to review the nutrition fact panel on the left-hand side of the product page.

You might also consider combining nuts with dried fruit, which goes great with nuts and often has 0 milligrams of sodium, too. After your bike rides, have a small handful of sodium-free nuts and a small handful of dried fruit to refuel your tired muscles.

Dried fruit with 0 milligrams of sodium:

• Simply Blueberries
• Dried Blueberries
• Whole Dried Cranberries
• Simply Organic Apples

Nuts with 0 milligrams of sodium:

• Roasted Almonds, no salt
• Raw Almonds
• Roasted Walnuts, no salt
• English Walnuts
• Roasted Cashews, no salt 
• Raw Cashews 
• Roasted Peanuts, no salt 
• Raw Peanuts

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

I want to lose weight.  Can you give me some tips on Nuts.com products that might help me do this?  Thank you! – Joyce

Losing weight is a balancing act! It’s all about creating a negative calorie balance to move the scale in the downward direction. How can you achieve this? By taking in fewer calories from food than your body needs each day or burning extra calories through exercise. A mix of calorie reduction and calorie burning with exercise is ideal for successful long-term weight loss.

When reducing your food intake there are a few things to keep in mind.

1. Fiber helps to fill you up!

Having the right mix of foods can keep you satisfied even as you consume fewer calories.  Fiber moves food through your system at a slower rate, which will keep you full longer. Plus, since food moves through more slowly, eating high-fiber foods will help you to maximize nutrient absorption.

Here are a few fiber-rich foods from Nuts.com to add to your weight-loss routine:

• Freeze Dried Strawberries: Have only 31 calories per serving and 3 grams of fiber
• Chia Seeds: One ounce has 11 grams of fiber.  Chia seeds are hydrophilic, meaning they retain water.  In fact, chia seeds can hold about 10 times their weight in water, which means they will really fill you up. If you’re not sure what to do with your chia, try my Chia Seed Pudding Recipe.
• Whole Grains: When the whole grain is intact, it has more fiber and more nutrients. At meals, serve up whole grains such as buckwheat, millet, quinoa, brown rice or amaranth.  All of these grains offer more belly-filling fiber than their non-whole-grain counterparts.

2. Include belly slimming fat!

Monounsaturated fats have been linked to helping improve healthy (HDL) cholesterol levels, lowering bad (LDL) cholesterol levels and slimming fat around the middle (which can be a problem area for many people). Incorporate a serving of monounsaturated rich foods each day to help control or lose belly fat. Take a look at the list of nuts below that are highest in monounsaturated fat content and check out Nutty Nutrition Nuggets about Nuts for more details on how many nuts are in a single serving!

Grams of Monounsaturated Fat
(per one ounce portion)

• Macadamia Nuts = 17 grams
• Hazelnuts = 13 grams
• Pecans = 11.5 grams
• Almonds = 10 grams
• Brazil Nuts = 7 grams
• Peanuts = 7 grams
• Pistachios = 7 grams

Other food sources that are loaded with monounsaturated fats include: avocado, pumpkin seeds, peanut butter and extra virgin olive oil.

3. Portion control is a must!

Even when eating healthy foods, you must still consider your portion size.  When you look at the nutritional facts of a food, you might notice that a package is double or triple (if not more!) the amount of a single portion. This, in turn, means the calories (and all of the other nutritional facts that are listed) are double or triple what you should be eating.

Try these portion size techniques to take portion control into your own hands:

• Snack out of a bowl, not the bag: One small handful equals about one ounce of nuts.  Place a small handful of nuts in a serving dish and snack out of the bowl. This allows you to know how much you ate!
• Stretch the portion: Mix 1 cup of air popped popcorn with a handful of nuts to help stretch the portion size. One cup of air-popped popcorn has only 31 calories.
• Serve up a portion: For parties instead of a bowl of nuts, place small amounts of nuts in mini serving dishes on a tray to help you and your guests keep portions in check.
• Nuts in a shell: Try eating nuts in a shell to slow down the rate you snack. Cracking peanuts, pistachios or other nuts takes much longer than snacking on a handful of already shelled nuts.

And, last but not least, believe in yourself!  Having the confidence that you can be successful in your weight loss is essential. I wish you success in achieving your weight loss goals!

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

I’ve chosen to follow a whole food plant-based diet.  I’m sure you are aware of the need to find vital nutrients outside of the realm of animal fats.  I know that nuts can be a great source of nutrients and “healthy fats.”  Would you share your insights about how to avoid being over-fed and undernourished on a plant-based diet, and suggest how some Nuts.com products might help to keep that healthy balance in our diets?  Thanks! – Tom

Plant-based diets that are well planned can be nutritionally adequate and provide many health benefits. Plus, research has found that these diets can play a role in preventing and treating certain diseases. For example, vegetarians tend to have lower blood pressure, lower rates of type 2 diabetes, and lower bad (LDL) cholesterol levels compared to non-vegetarians. While there are many variations of vegetarian or vegan eating, generally the tips below are geared to your question specifically to vegan nutrition.

Some of the key nutrients on which you need to focus with a vegan lifestyle include adequate protein, omega-3 fats, and vitamin B12.

Protein

When it comes to protein, an eating routine that includes an assortment of plant foods consumed throughout the day can provide all essential amino acids in healthy adults.  Unlike previously thought, complementary protein sources (e.g. rice and beans) do not all need to be consumed at the same meal.

A few plant-based complete protein sources to consider adding to your diet include:

• Quinoa: Technically, quinoa is a seed, but it tastes and feels more like a grain.  Try using it in place of brown rice in stir-fries.
• Spirulina: A protein packed blue-green algae.  Try adding a teaspoon to guacamole.
• Sacha Inchi: These nuts are also known as Inca Peanuts.  Try adding these to trail mix or to salads

Omega-3

Adequate intake of all healthy fats is essential for vegans and omega-3 fats are especially important.  Omega-3 is a polyunsaturated fat that plays an important role in heart health, and eye and brain development. Plant sources provide omega-3 in the form of alpha-linolenic acid (ALA), which is then converted to the essential fatty acid eicosapentaenoic acid (EPA).  Including plant sources of omega-3 in your daily routine will help to maintain blood level.

Flax seed, soy flour, chia seeds, and hemp seeds will add omega-3 to your diet.

• Flax seed: Keep ground flax seed on hand and sprinkle it on cooked cereals.
• Soy flour: Use soy flour as a substitute for wheat flour.  Try baking with 1 part soy flour to 3 parts all-purpose flour.
• Chia seeds: Keep a batch of chia seed pudding on hand.
• Hemp seeds: Snack on them throughout the day or add as a topping to salads.

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

I’m curious about how to best combine nuts and fruits before, during, and after workouts. I bike regularly and try to eat for energy and performance, so I wonder about the most effective use of nuts and fruits, as well as their nutritional benefits. – Larry

Choosing foods with the right nutrient mix before, during, and after workouts will definitely boost performance for bikers and other athletes.

30-45 minutes before an exercise session, it’s best to choose foods that offer quick-digesting carbohydrates and that are low fat. Carbohydrates will help fuel high intensity exercise as they’re burned up. Foods higher in fat content will slow down digestion and are not going to provide usable fuel for your workout unless you are planning a long session (2 hours or more). Try these ideas:

• Dried Fruit!  Any variety will do, but a personal favorite of mine is the Berry Mix Dried Fruit.
• Fruit Bars, like Whole Wheat Raspberry Bars.
• Pretzels.

During the exercise session, the length of your session will how much and what types of fuel you’ll need.  If you exercise for less than one hour, just focus on staying well hydrated. When your workout is longer than one hour, quick-to-digest carbohydrates will help maximize your performance.  During every hour of exercise, your body burns about 30-60 grams of carbohydrates (or more), so plan on having some carbohydrates with you to power through your workout.  These packable options deliver
between 30 and 60 grams of carbs:

• Jumbo Golden Raisins or Raisin Medley.  1.4 ounces (about a handful) of either variety contains about 31 grams of carbohydrates.
• Tropical Fruit Salad.  1.4 ounces (about a handful) have 40 grams of carbohydrates.
• Pretzel Flats.  1 ounce (a small handful) has about 34 grams of carbohydrates.
• Healthy Trail Mix.  This mix of raisins, nuts and seeds has 19 grams of carbohydrates in about 1 ounce.  The trail mix is a great option if you are also enjoying a carbohydrate sports beverage during your workout.

After an exercise session, check out some refueling snacks with the optimal mix of protein and carbohydrates from my recent Q & A “Great Post-Workout Snacks.”  You can also consider one of these snacks with a great mix of carbohydrates and protein:

• Thai Pineapple Sprouted Mix, which has 11 grams of carbs and 3 grams of protein per ounce.
• Wild Berry Spouted Trail Mix, which has 13 grams of carbs and 3 grams of protein per ounce.
• Mango Goji Fire Sprouted Trail Mix, which has 11 grams of carbs and 5 grams of protein per ounce.
• Create Your Own Mix: combine ½ ounce of your favorite nuts and ½ ounce of your favorite dried fruit for a mix of carbohydrates and protein.

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

I heard that Brazil Nuts were excellent for prostate problems. Is this true? – Norley

The link between Brazil nut benefits and prostate health likely refers to the high selenium content of Brazil nuts.  Brazil nuts are one of the highest naturally occurring food sources of selenium. Each Brazil nut has about 68 micrograms (mcg) of selenium and in just one ounce there is 544 mcg or about 777% of the Daily Value.

So, how do Brazil nuts promote prostate health? Selenium, a trace mineral, acts in the body in a way that may protect DNA and cells from damage. Additionally, studies link prediagnostic low levels of selenium as a risk for various types of cancer including prostate, lung, and colorectal cancer.  Having 3 Brazil nuts per day would provide your body about204 mcg of selenium per day, which is a level of selenium supplementation found to reduce the overall cancer risk, including prostate cancer.

And remember: food first, supplements second. If you add in a few Brazil nuts per day ensure that you are not taking a selenium supplement, too.  Although selenium toxicity is rare, it can happen. Symptoms can include gastrointestinal distress and nerve damage. Most selenium toxicity has been related to accidental manufacturing errors that led to overdosing of selenium rather than overconsumption of selenium from naturally-occurring sources.

References:

Richards B, et al. Multiplex PCR amplification from the CFTR gene using DNA prepared from buccal brushes/swabs, Hum Mol Genet 1993;2:159–63.

Combs GF, Jr., Clark LC, Turnbull BW. Reduction of cancer risk with an oral supplement of selenium. Biomed Environ Sci 1997;10:227-34. [PubMed abstract]

NIH Dietary Fact Sheet – Selenium: http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

If you’re looking to take your smoothies or juices to the next level, algae powders may be just the thing! Nutrient-rich and packed with protein, chlorella and spirulina are true superfoods. We highly recommend both to give your breakfast a boost!

Chlorella is an emerald green, single-celled freshwater algae that grows naturally in lakes and ponds. We absolutely love it! It’s packed with nearly 10 times the healthy chlorophyll of similar greens like wheat grass, barley and alfalfa. Chlorophyll is a fantastic body cleanser and a natural detoxifying agent.

Our chlorella powder is top-notch, and is at least 60 percent crude protein. It’s also a complete protein. The nutritional benefits of chlorella include healthy doses of iron, calcium, magnesium, potassium, vitamin A, vitamin B12, vitamin C and vitamin E. Best of all, it’s versatile and very easy to work into your diet! Just stir 1 to 2 tsp. of chlorella into juice, smoothies, salad dressing or guacamole.

Spirulina is also a treat for your body. This vivid blue-green algae is grown in freshwater lakes and ponds. Also a complete protein, spirulina’s protein is 85 percent to 95 percent digestible because of its thin cell walls. In fact, spirulina‘s protein is much more digestible than other rich sources of protein such as red meat and soy products.

Spirulina is naturally loaded with iron, calcium, magnesium, potassium, vitamin A, vitamin B12, vitamin C and vitamin E. Though it has a distinct, mild seaweed flavor, you’ll find that 1 to 2 tsp. of spirulina also blends easily into juices, smoothies and dips. We especially like to sprinkle it onto salads!

Chlorella and spirulina are two great algae powders. Check each of the product pages for recipe ideas, additional nutrition information and more!

As you can imagine, we get a lot of questions about nuts at Nuts.com!

We asked our Health Nut and Registered Dietitian, Molly Morgan, to put together some facts to answer the most frequent questions we get from our customers.  We combined these facts into an infographic for a healthy serving of nutty nutrition nuggets.