Yes, it's true that nuts are quite calorically dense. Fifteen cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. But if you can restrain yourself from overeating them, nuts can be a part of a healthy diet.
It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.
In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
- I just though I would point out that there is no mention in the column of Roasted nuts/seeds Vs. raw Nuts and seeds. It is true that Nuts and seeds do contain high amounts of calories and fats most of which are good fats but you want to be aware that when nuts are roasted, even though they do taste delicious, the good fats can turn to bad fats due to the heat used when roasting the nuts which derastically lowers the "healthiness" so to say of the Nuts. The same goes for lets say olive oil. Most olive oil comes in Dark bottles because heat and even light alone can deminish the possitve effects of the oil. Another good tip is to store your oils and nuts in the refrigerator to preserve the "goodness" of them.
