When trying to lose weight, reconsider nuts

POSTED: 9:11 AM Jan 29 2014
mixed assorted nuts closeup

By Mayo Clinic News Network

ROCHESTER, Minn. — High-calorie, high-fat nuts are often on the "bad" list for dieters and those who are working to manage their weight.

It's time to reconsider, according to the Mayo Clinic Health Letter. Nuts are packed with heart-healthy nutrients. With their significant nutritional value, they can be judiciously included in any diet as a protein substitute or a replacement for other, less healthy snacks.

Nuts are high in fat, which is why even small portions are high in calories. Consider that 33 almonds have 250 calories and 22 grams of fat. Just nine Brazil nuts have 279 calories and 28 grams of fat. But the majority of that fat is monounsaturated and polyunsaturated, the types that are likely key players in positive cardiovascular effects. Recent research shows that nuts:

The American Heart Association recommends eating four servings of unsalted, dry roasted nuts each week. A typical serving size is 1.5 ounces, a small handful of nuts.

Source: http://newsnetwork.mayoclinic.org/discussion/big-nutrition-small-package