Nuts

Anna Bobchuk
 Myth # 1 : eating nuts will make you Fat
Scientific studies over 20 years prove that nuts do not
lead to weight gain.

This myth arose due to the fact that nuts contain a lot of
fat.

However, these fats are healthy and,

when combined with protein and fiber,
help control appetite.
 Myth # 2: Raw nuts are healthier than roasted nuts
Raw, dry-roasted and oil-roasted nuts
all contain very similar amounts
of calories, fat, carbs and protein.
Raw nuts can contain harmful bacteria
such as salmonella and E. coli,
and some antioxidants and vitamins
are lost during heavy roasting.
Both raw and roasted nuts are beneficial. Raw nuts need to
be stored properly, and it is better to fry the nuts
yourself at a temperature of about 284°F (140°C) for roughly
15 minutes.
Myth #3:IF YOU HAVE A PEANUT ALLERGY YOU CAN'T EAT ANY NUTS
Peanuts

are actually not nuts, they are legumes.

Many consider them nuts due to their

nutritional properties.

Most people with peanut allergies

can safely eat tree nuts
 Types of nuts
● almonds
● Brazil nuts
● cashew nuts
● hazelnuts
● macadamias
● pecans
● pine nuts
● pistachios
● walnuts
● peanuts are legumes, they are classified as nuts due to
their similar characteristics to other tree nuts
 Recommended daily serving of nuts
One serving quals approximately 30 grams – or 1/3 of a cup (or one
handful).
Since all nuts have a similar nutrient content, a wide variety of nuts
can be included as part of a healthy diet. This equal to about:
● 30 almonds
● 10 Brazil nuts
● 15 cashews
● 20 hazelnuts
● 15 macadamias
● 15 pecans
● 2 tablespoons pine nuts
● 30 pistachios
● 10 whole walnuts or 20 walnut halves
● a small handful of peanuts or mixed nuts.
Health benefits:
● Nuts are able to provide energy
to the body and will even help
keep blood sugar levels stable
● Nuts are provide many essential
vitamins, minerals and
nutrients
● Nuts have been shown to promote
weight loss rather than
contribute to weight gain.
● Several studies have shown that blood
sugar, blood pressure, and other
health markers improve when people
with type 2 diabetes and metabolic
syndrome include nuts in their diet.
● Many nuts are high in fiber, which
can reduce disease risk, help keep
you full, decrease calorie
absorption, and improve gut health.
● Nuts may significantly lower your
risk of heart attack and stroke.
 Harmful if not in moderation

If there are too many nuts every day

then one can gain weight.

Bloating, gas formation,

problems with defecation are also possible.

Six reasons 1. Nuts are the perfect snack
2. Nuts won’t take up much

to buy nuts space in your backpack

3. There are many kinds of
nuts for sale
4. Nuts can be used anywhere
- in food, baking, salads
5. Nuts can be sprinkled on
ice cream or cake
6. Make a vitamin bomb - mix
nuts with honey
 Resources:
● https://www.nutsforlife.com.au/nuts-make-you-fat-and-other-nut-myths-busted/

● https://thenutramilk.com/blogs/know-your-food/5-myths-about-nuts

● https://www.welovecycling.com/wide/2022/07/07/4-myths-about-eating-nuts-busted/

● https://www.healthline.com/nutrition/raw-vs-roasted-nuts#TOC_TITLE_HDR_3

● https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds

● https://www.healthline.com/nutrition/8-benefits-of-nuts
Anna Bobchuk

2023/02/18