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Numbers Game: Answer

champion_nutsThe 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


  1. Kim said on August 31st, 2010

    Andy, what is your source for the serving sizes you indicated:

    “Plus, keep in mind that a serving of nuts is larger than you may think. Consider these examples:

    23 almonds
    33 peanuts
    49 pistachios”

  2. Andy Bellatti said on August 31st, 2010

    Myself, counting at home. Also, though, these numbers are confirmed by the respective councils.

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