Fat doesn’t make you fat! Some fats are actually good for you. The secret is as long as we don’t eat too much of a good thing. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.
Nuts and seeds are best if you sprout them. Many of them contain an enzyme inhibitor and phytic acid. Soaking them neutralizes these enzyme inhibitors. Seeds are much easier to sprout than nuts. Make certain you get fresh nuts and seeds.
Make sure you are eating nutrient dense food. There many kinds of nuts from which to choose. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.
If you have heart disease then eating nuts can be heart healthy. Many nuts are rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids. Nuts also have fiber, vitamin E, plant sterols and L-arginine.
Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.
| Type of nut | Calories | Total fat (saturated/unsaturated fat)* |
| Almonds, raw | 163 | 14 g (1.1 g/12.2 g) |
| Almonds, dry roasted | 169 | 15 g (1.1 g/12.9 g) |
| Brazil nuts, raw | 186 | 19 g (4.3 g/12.8 g) |
| Cashews, dry roasted | 163 | 13.1 g (2.6 g/10 g) |
| Chestnuts, roasted | 69 | 0.6 g (0.1 g/0.5 g) |
| Hazelnuts (filberts), raw | 178 | 17 g (1.3 g/15.2 g) |
| Hazelnuts (filberts), dry roasted | 183 | 17.7 g (1.3 g/15.6 g) |
| Macadamia nuts, raw | 204 | 21.5 g (3.4 g/17.1 g) |
| Macadamia nuts, dry roasted | 204 | 21.6 g (3.4 g/17.2 g) |
| Peanuts, dry roasted | 166 | 14 g (2g/11.4 g) |
| Pecans, dry roasted | 201 | 21 g (1.8 g/18.3 g) |
| Pistachios, dry roasted | 161 | 12.7 g (1.6 g/10.5 g) |
| Walnuts, halved | 185 | 18.5 g (1.7 g/15.9 g) |
*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.
The bonus to eating nuts are that not only are they healthy but they’re quite tasty!
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