Nuts as Part of Your Daily Diet

Nuts have been part of eating habits in many different countries for centuries. They are eaten as a snack, used in meals, added to breakfast products and included in both sweet and savoury dishes.

What makes nuts interesting is that they naturally combine several different nutrients. They contain fats, protein, fibre, vitamins and minerals. The exact composition varies from one type of nut to another.

What do nuts naturally contain?

Nuts contain a relatively high amount of fat. For some people, that may immediately sound negative, but fat itself is not a nutrient that should simply be avoided. What matters is mainly the type of fat, the total amount you eat and the rest of your diet.

Nuts also naturally contain protein and fibre. Different types of nuts also provide different vitamins and minerals.

Their composition can vary considerably. A walnut is not the same as an almond, and a cashew has a different nutritional profile again.

Different types of nuts

There are many different types of nuts, each with its own flavour, texture and uses.

• Almonds have a firm bite and a mild, slightly sweet flavour. They are widely eaten as a snack and used in muesli, baked goods and salads.

• Walnuts have a distinctive flavour and a softer texture. They combine well with yoghurt, cheese, salads and baked goods.

• Cashews are relatively soft and creamy in flavour. This makes them popular as a snack, but also in hot dishes and sauces.

• Hazelnuts have a rich, aromatic flavour and are often used in baked goods, chocolate and breakfast dishes.

• Pecans are soft and slightly sweet and work well in desserts, salads and breakfast products.

• Brazil nuts are large, firm and full of flavour. Because of their specific nutritional composition, they are usually eaten in small quantities.

Raw, roasted or salted?

It is not only the type of nut that makes a difference. The way nuts are processed also affects their flavour and composition.

Raw nuts retain their original flavour and texture. Roasting changes the flavour: nuts become more aromatic and crunchier.

Salted nuts have extra salt added. That can taste good, but it also means that the salt content is higher than in unsalted nuts.

The same applies to nuts coated with sugar, chocolate, honey or other coatings. They are still nuts, but the overall nutritional composition of the final product naturally changes.

How many nuts do you actually eat?

Nuts are small and easy to eat. That also makes it easy to eat quite a large amount without noticing.

A handful of nuts may look modest, but nuts are relatively energy-dense. That is why portion size is an important part of the story.

For many people, a pre-portioned serving works well. You know how much you are taking and are less likely to keep eating straight from a large bag.

An alternative to other snacks

Nuts are often chosen as an alternative to biscuits, sweets or highly processed snacks. That does not automatically mean that every nut or nut mix is always a better choice.

An unsalted or lightly roasted nut is different from a heavily salted mix or a nut with a sweet coating.

It therefore makes sense to look not only at the word “nuts” on the packaging, but also at the ingredients and nutritional values of the product itself.

Common misconceptions about nuts

A common misconception is that nuts are unhealthy because they contain a relatively high amount of fat.

That is too simplistic. Fat is a normal part of food, and nuts naturally contain different types of fats. The amount you eat and the way the nuts are processed both play an important role.

Another misconception is that all nuts have roughly the same nutritional value. That is not true either. The differences between almonds, walnuts, cashews and Brazil nuts, for example, can be considerable.

Nuts at breakfast, lunch and dinner

Nuts do not have to be eaten only as a snack.

They can be added to yoghurt, quark, oatmeal or muesli. They also work well in salads, rice dishes and a wide variety of hot meals.

Coarsely chopped nuts can also add extra texture to dishes. A few walnuts over a salad, almonds mixed into yoghurt or cashews in a stir-fry can immediately change a dish.

Variety remains important

Because different nuts also have different nutritional compositions, variety is a logical choice.

Someone who always eats only cashews will naturally consume a different combination of nutrients than someone who alternates between almonds, walnuts, hazelnuts and other nuts.

And of course, variety also makes things more interesting in terms of flavour.

Conclusion

Nuts can easily be part of a daily diet. They are versatile, easy to combine and available in many different types and preparations.

Which nut suits you best depends on taste, use, portion size and the rest of your diet.

Perhaps that is exactly the strength of nuts: there is no single perfect nut. There is simply a lot of choice.