Are nuts a good food source for your health and weight? We uncover the facts behind the myths, read on to find out for yourself!

Myth What the research says 
Eating nuts will increase my cholesterol levels Nuts are high in fat, but they are cholesterol-free (as cholesterol is only found in animal products) and contain mostly ‘healthy’ unsaturated fats, which can actually help to lower cholesterol levels.
Nuts are high in fat so I should avoid them Yes nuts are high in fat but not all fats are to be avoided – we need some fat in our diet to provide essential fatty acids and fat soluble vitamins.  Nuts consist mostly of ‘healthy’ polyunsaturated and monounsaturated fats. They also contain plant protein, dietary fibre and important vitamins and minerals so are one of the best sources of healthy fats in your diet.
I shouldn’t eat nuts if I have heart disease Eating a handful of nuts five or more times per week can halve your risk of developing heart disease. And each weekly serving (around 30g) of nuts can reduce your risk of dying of coronary heart disease by 8%.
Nuts are high in kilojoules and will make me gain weight Regular nut eaters are less likely to be overweight than those who don’t eat nuts.  Nuts are satisfying so eating them may lead to eating less of other foods.  It also seems that we don’t absorb all of the fat from nuts – studies have found that around 5-15% of the energy in nuts is excreted rather than absorbed.
Nuts are off the menu if I have diabetes Eating nuts can reduce the risk of developing type 2 diabetes and including nuts with a meal can reduce the rise in blood glucose levels after a meal in those who already have it.


For more information about nuts and health:

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