Get Nutty

Another request! Pretty simple too. What are the best nuts to eat? I'll let you know a bit about nuts and then give you my top 5.

Nuts are high in fat, in case you didn't know. But this is a good thing, not a bad. These types of fats are in the monounsaturated and polyunsaturated group, a.k.a. the good fats. Mind you, you should still control the amount of fat in your diet; you should just attempt to make more of the fats these types of fats. Nuts contain protein, folic acid, niacin, magnesium, selenium, zinc, and other micro-nutrients depending on the nut. This makes nuts a nutrient dense food. Most of those vitamins I just mentioned play a role in unlocking energy of foods and making them available to the body (B vitamins: folic acid, niacin; magnesium). Selenium and zinc have in some cases shown to boost immune system function too. The only thing to look out for here is how many nuts you're downing. For example 18 pecans or 8 walnuts can contain anywhere from 160-200 Calories. This can be good (need a quick handful of energy) or bad (trying to watch the Calorie intake). Either way, nuts are the way to go to snack before meals (like my last post on snacking!)

For athletes, especially those with small stomachs or trouble with digestion, nuts can be a source of quick energy for you. Remember that fat supplies more Calories per gram than carbohydrate or protein. Therefore nuts can be that go to weapon before workouts/practices/games. Salted versions can add a helping hand when re-hydrating.

My top 5 nuts:

5. Walnuts. These may be the most delicious in my opinion. They are pretty high in unsaturated fats so watch out. Recent studies have shown having a couple walnuts (just a couple!) promotes oxidation of fats in the body, or in other words promotes breaking down fatty stores in the body.

4. Pecans. Another great choice and has about half the omega-6's (unsaturated fats!). Pecans have a high protein count making them great for athletes to snack on. The plant sterols (the good kind of cholesterol) in pecans have been shown in studies to help reduce cholesterol levels (lower LDL levels).

3. Peanuts. These are pretty basic but get the job done. Also, these taste really great in peanut butter form! Look for the lowest amount of ingredients in the peanut butter for increased benefit (also means more expensive, sorry :-P). Even high in protein count here, plus you will get a nice boost of niacin, which should contribute to brain health and blood flow.

2. Pistachios. This belongs at the 2 spot for a specific reason. The pistachio effect (shout out to Prof. James Painter from E. Illinois University): The requirement of de-shelling pistachios in order to eat them makes us slow down and feel more full after eating less of the food. Good point man! Make sure to grab the shelled pistachios.

1. Almonds. This is a super food. And they are taaasty. Add them to anything! They are high in fiber, vitamin E and B, and monounsaturated fats. Still high in protein and plant sterols, these guys can help with heart health by raising good cholesterol and lowering bad cholesterol. I carried around a resealable bag of unsalted almonds all the time when I was in college. Perfect on the go.

There you have it. Except for you all with nut and tree nut allergies...sorry! Try mixing them up! Why not buy all 5 and mix them together in a resealable bag? Remember, variation is part of an awesome diet!