I was visiting with friends the other week and enjoying their snack of pistachios. It brought to mind how much of a bad rap nuts have been given in the past. Now scientific evidence supports that many nutritionists suspected all along: nuts are healthy!
They are filled with vitamins, trace minerals, antioxidants, fiber and healthy fats. Quite frankly they pack more nutrients per ounce than almost any other food. For instance, the ounce of pistachios I consumed (O.K. it was more than that!) had 6 grams of protein (an ounce of plain low fat yogurt has less than 2).
So here’s the scoop on nutrients: the healthy fats in nuts can lower blood cholesterol and raise good cholesterol; selenium, copper and magnesium as well as manganese, zinc and iron are also present. Raw nuts contain healthy doses of thiamin, folic acid, niacin and vitamin E; they also contain between 1.2 and 6 grams of protein per ounce.
When combined with grains and legumes, nuts provide a complete protein with the full roster of amino acids. As much as 7 grams of fiber is contained in an ounce of nuts. And finally, adding a moderate amount of nuts to a balanced diet does NOT lead to weight gain. That is if you avoid salted, candied or honey-roasted nuts since their nutritional benefits are compromised.
So , if you want the power packing punch of nuts for long term storage, put them in a zip lock bag or a sealed jar in the refrigerator (for up to 6 months) or the freezer (for about a year). AND go NUTS!
