![]() Raw macadamia nuts are the healthiest option, but you can also sprinkle them into salads or lightly roast them in the oven and swap them for croutons. They also contain adequate fiber, so they’re less likely to spike blood sugar levels. Good for people with diabetes or other insulin-related issues, macadamia nuts have a low sugar and carb content. Higher in calories and fat, macadamia nuts make for a long-lasting snack when you need to stay full for a longer period of time. Unsalted hazelnuts are a great snack or you can try making your own hazelnut spread (like Nutella) from scratch. These compounds decrease inflammation and blood cholesterol, and may even protect against cancer and improve heart health. Hazelnuts provide a significant dose of antioxidants, with the highest concentration of antioxidants being phenolic compounds. Cashew milk is one of the easiest non-dairy milks to make, or you can use them to concoct things such as cashew cheese, home-made alfredo sauce, or dairy-free desserts. Because of their subtle flavor and soft texture, they’re a great substitute for dairy products. CashewsĬashews have less fiber and protein than almonds and peanuts, but are a good source of magnesium, which plays a significant role in heart health, bone health, and energy levels.įor those that are trying to follow a vegan or vegetarian diet, cashews are an extremely versatile ingredient. However, if you have Brazil nuts at home, you can always try making your own milk. It’s easiest to find Brazil nuts in their true nut form-it’s not very common to find them as a butter or milk. It may also help lower blood sugar levels, making brazil nuts a good snack for those with insulin sensitivities. Selenium is an important nutrient for immune health, reproductive health, and metabolism. Brazil Nutsīrazil nuts are unique because they contain very high levels of selenium. Try mixing almonds with dark chocolate chips and no sugar added dried fruit as a healthy trail mix or try them in this baked oatmeal. ![]() Plus, a one-ounce serving contains over 30 percent of the Recommended Dietary Allowance (RDA) for Vitamin E. Your Comprehensive Nutrition Guide to Dairy and Non-Dairy MilkĪlmonds are not only one of the most readily available nuts for snacking, but those with dairy sensitivities also tend to turn to almond milk. Almonds are packed with nutrients including fiber, riboflavin, and magnesium.If this wasn’t reason enough to snack on nuts, researchers from Harvard conducted a 30 year study in which they found nuts to reduce mortality by 15 percent when eaten five to six times a week, and by 20 percent when eaten more than seven times a week.īelow you’ll find the healthiest types of nuts, plus their nutritional breakdown and some suggestions for how to incorporate them into your daily diet. In addition to healthy fats, nuts also contain fiber, protein, and a variety of vitamins and minerals. They contain high levels of unsaturated fatty acids and may help reduce low-density lipoprotein (“bad”) cholesterol levels-both of which can help improve heart health. Not only are nuts extremely versatile, but they’re also a nutritional powerhouse. Cashews are marketed in the shelled, roasted and salted forms for use as a snack and as an ingredient (delicacies, chocolate, etc.Whether you’re consuming them in butters, milks, baked goods, sauces, or just out of the container, there’s no denying that nuts have taken over as one of the most popular health foods-but sometimes it’s hard to know which ones are the healthiest types of nuts. Juices, syrups, preserves, wine or liquors are obtained from the stalk or “apple.” However, the main commercial use is the cashew nut itself. Today the principal producing countries of cashews are India, Brazil, Vietnam and Mozambique. The cashew fruit consists of two distinct parts: a fleshy stalk in the form of a pear – also called the cashew apple – with a brilliant yellow or red skin that can measure from 5 to 10 cm and a gray-brown colored nut (the cashew) in the shape of a kidney, which hangs from the lower end of the stalk or “apple.” Later, Portuguese colonists brought cashews to territories in East Africa (Mozambique) and India (Goa), where its cultivation extended to Indonesia and the Philippines. It is likely that Spanish sailors first introduced the cashew to Central America in the sixteenth century. Cashews are believed to have originated in the northeast of Brazil, near the Equator.
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