Add Nuts to Your Diet

September 18, 2012

Adding Tropical Foods nuts to your diet is a good choice that will add health benefits to your life. Despite all of the negative things you have heard about eating nuts, there are plenty of positive reasons to enjoy them.

Good For Your Heart

Nuts are high in unsaturated fats which are good for your heart. By eating them regularly, you can help lower your low lipoprotein level (LDL), commonly referred to as “bad cholesterol,” while raising your high density lipoprotein level (HDL), known as “good cholesterol.” This can significantly reduce the risk of heart disease and hardening of the arteries. The Food and Drug Administration is now reviewing a proposal that would allow foods containing nuts to carry this label: “Diets containing one ounce of nuts per day can reduce your risk of heart disease.”

Help You Loose Weight

Most nuts are high in calories, so it’s hard to imagine that they can help you loose weight. Nuts are high in protein, fat and fiber which helps the stomach feel full, so dieter’s tend to actually eat less and stay on their diets longer when nuts are added to the diet. Some weight loss studies indicate greater weight loss by adding nuts to the diet, rather than eliminating them because of calories. Read more information about nuts and healthy living offered by Tropical Foods.

Provide Vitamins and Minerals

Nuts are a good source of vitamins and minerals. Although each type of nut has specific vitamin and mineral contents, all nuts are high in protein, fiber, vitamin E, magnesium, copper and folic acid. They are also are rich in antioxidant phytochemicals – plant chemicals that have protective or disease preventive properties, and it’s well-known that these chemicals help to protect humans against diseases. Some of the more well-known phytochemicals in our foods are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits.

The Best Nuts to Include in Your Diet

Since most nuts are high in calories, they should be eaten in small portions. A one-ounce portion of nuts has about 150-200 calories, depending on the type of nut. To keep calories under control, it’s best to combine nuts with foods: toppings on salad or yogurt; mix into cereal or oatmeal; or bake into muffins, pancakes or pastries. If you eat nuts as a single snack, you are more likely to exceed your calorie count. Read the nuts & seed fun facts to learn more about size and nutrition.

The Best Nuts to Add to Your Diet

  • Almonds – 1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.
  • Cashews – One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.
  • Peanuts – One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.
  • Pistachios – One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.
  • Walnuts – 1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.

Tropical Foods is a food manufacturer, importer and distributor of bulk nuts and bulk packaged snack mixes & specialty foods. Choose from a large variety of nuts and start adding them to your diet today. Learn how to store your nuts correctly as they can become rancid quickly by not storing then correctly. If stored properly, nuts can last up to a year.

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