The vast majority of large-scale, long-term studies on nut consumption conclude that an individual who consumes one ounce of nuts five times a week has, on average, a 35 percent lower rate of developing coronary heart disease than someone who consumes less than an ounce per week.
This can be attributed to a few factors:
- All nuts contain a few grams of fiber
- Some nuts (i.e.: walnuts) are high in omega-3 fatty acids, while others are good sources of heart-healthy monounsaturated fatty acids (i.e: hazelnuts, pecans, peanuts, almonds)
- Nuts are a good source of vitamin E
- Nuts are commonly consumed as a snack, often in place of nutritionally empty foods (i.e.: pretzels, rice crackers, cookies, etc.)
There is absolutely no reason to avoid nuts (or nut butters) or consider them “occasional treats”.
Plus, keep in mind that a serving of nuts is larger than you may think. Consider these examples:
- 23 almonds
- 33 peanuts
- 49 pistachios