Introduction:
First of all, have an ELISA blood
test, to
determine whether or not you
have any intolerance
to individual nuts. If nuts appear
not to
be a problem food for you- then
select from
the lower fat examples below.
The fat content
(in grammes) is quoted per 100g
of nuts.
For those who prefer to deal
in imperial
measures - also quoted is the
amount of fat
in 1 oz of nuts. (1oz = 28.4g,
so there are
just under 4 oz in 100g).
I am indebted to the UK Vegetarian
Society,
which has allowed me to quote
freely from
their nuts and seeds information
sheet. Unfortunately
they only quote total fat content,
and only
for some nuts and not others,
so I have added
saturated, and the two Omega
oils- monounsaturated
(Omega 9) and polyunsaturated
(Omega 6) fat
content obtained from FATFREE: The Low Fat Vegetarian Recipe Archive and their reference page USDA Nutrient Values. Just click on either hotlink to visit this
excellent resource. This is a
really useful
place to look up the nutritional
fat content
of any food type you are interested
in, e.g."nuts".
(The private resources of the USDA database
can only handle one visitor at
a time, so
be patient and return later if
busy.)
I have given each of the nuts
a simple "yes"
or "no" tag to indicate
whether
or not (in my opinion) they appear
to be
suitable for the best bet diet.
Nuts are seeds that are covered
with a hard
shell. Most are the seeds of
trees, but the
seeds of a few other plants that
are not
strictly nuts are also be included
here as
they can be conveniently classified
with
nuts for culinary purposes.
Nuts can be used in many ways.
Whole, flaked
and ground nuts and nut butters
are widely
available. A classic vegetarian
savoury is
nut roast and many vegetarian
cookbooks give
a recipe for one, which can be
endlessly
varied with different herbs and
flavourings
and different combinations of
nuts and (gluten-free)
cereals.
Nuts can be added to sweet dishes
and gluten
free cakes, and nut butters can
be added
to soups and stews to thicken
them.
Nutrition
Nuts in general are very nutritious,
providing
protein and many essential vitamins,
such
as A and E, minerals, such as
phosphorous
and potassium, and fibre. Nuts
generally
are also high in carbohydrate
and oils, so
shouldn't be eaten in excess,
but it is possible
to select nuts which are lower
in saturated
fat to supplement the diet.
A selection is included below,
so you can
choose which ones to avoid!
Whereas pulses all belong to
the legume group
of plants, (and on the best bet
diet, you
will be avoiding all legumes)
nuts come from
a variety of different plant
groups, so the
nutritional content is more varied
too.
A brief description of individual
varieties
is given below, together with
the main nutrients
they contain.
Storage
Nuts should be stored in cool,
dry conditions
in airtight containers away from
the light.
Because of their high fat content,
many of
them benefit from storage in
the fridge or
freezer to deter rancidity, but
we will be
avoiding those on the best bet
diet.
Nuts
Almonds - yes
Probably originated in the Near
East but
now grows in Southern Europe,
Western Asia,
California, South Australia and
South Africa.
Almond oil is used for flavouring
and for
skin care preparations and is
extracted from
the kernel of the Bitter Almond.
The Sweet
Almond is grown for nuts for
eating and have
the largest share of the nut
trade world-wide.
Almond oil extracted from sweet
almonds can
be used for cooking - a useful
alternative
to olive oil. Almond flour is
available and
it is possible to make a nutritious
nut milk
from almonds. Almonds are particularly
nutritious,
100g contain 16.9g protein, 4.2mg
iron, 250mg
calcium, 20mg vitamin E, 3.1mg
zinc and 0.92mg
vitamin B2.
USDA Fat info.
100g contains 5g saturated fat/
34g monunsaturated
fat/ 11g polyunsaturated fat.
1 oz (24 kernels) contains 1.4g
saturated
fat/ 9.6g monounsaturated fat/
3g polyunsaturated.
Brazils - no
A native of South America. The
nuts grow
inside a hard, woody fruit rather
like a
coconut shell which has to be
broken open
to expose the 12-24 nuts inside.
Brazils
are high in fat, which causes
them to go
rancid very quickly, and protein.
100g of
brazils contain 12g protein,
61g fat, 2.8mg
iron, 180mg calcium, 4.2mg zinc.
USDA Fat info.
100g contains 16g saturated fat/
23g monunsaturated
fat/ 24g polyunsaturated fat.
1 oz (6-8 kernels) contains 4.6g
saturated
fat/ 6.5g monounsaturated fat/
6.8g polyunsaturated.
Cashews - no
Native to America but now grown
extensively
in India and East Africa. It
will withstand
rather drier conditions than
most other nuts.
The nut grows in a curious way
on the tree,
hanging below a fleshy, apple-like
fruit.
It is related to the mango, pistachio
and
poison ivy. High in protein and
carbohydrate,
100g cashews contain 17.2g protein,
60 micrograms
vitamin A, 3.8mg iron.
USDA Fat info.
100g contains 9g saturated fat/
27g monunsaturated
fat/ 8g polyunsaturated fat.
1 oz contains 2.6g saturated
fat/ 7.7g monounsaturated
fat/ 2.2g polyunsaturated.
Chestnuts - yes
The sweet chestnut is a native
of South Europe
but is planted elsewhere extensively
for
both nuts and timber. The nuts
can be used
in soups, fritters, porridges,
stuffings
and stews, as well as being roasted
or boiled
whole. Available fresh (in autumn),
dried,
canned - whole or pureed, or
ground into
flour. Dried chestnuts need soaking
for at
least 1-2 hours and boiling for
45-60 minutes,
fresh need boiling for 40 minutes
before
being peeled. Preserved in syrup
they become
the famous delicacy, Marron-glace.
Delicious,
but avoided on best-bet diet!
High in starch,
but low in protein and fat, 100g
chestnuts
contain 36.6g carbohydrate, only
2g protein
(the lowest of all nuts) and
2.7g fat.
USDA Fat info.
100g contains 0.24g saturated
fat and less
than 1g each of monounsaturated/
polyunsaturated.
1 oz contains 0.1 saturated fat/
0.2g monounsaturated
fat/ 0.2g polyunsaturated.
Coconuts - no
The coconut palm is common in
tropical regions
all over the world. The nut is
covered in
a fibrous outer coating on the
tree and all
parts of the tree are useful,
the trunks
for timber, the leaves for thatch,
the fibrous
husk produces coir - the starting
material
for ropes and coconut matting
- and the nuts
are used for food. Unripe nuts
contain coconut
milk. The nutmeat can be eaten
fresh or dried
(desiccated or flaked coconut)
and is also
available in blocks of creamed
coconut. A
valuable oil is also extracted
from the nut
meat and used for cooking (although
it is
very high in saturated fat),
margarines,
soaps and detergents. 100g fresh
coconut
contain 3.2g protein and 36g
fat, dessicated
contain 5.6g protein and 62g
fat.
USDA Fat info.
100g fresh coconut has 29g saturated
fat/
1.4g monunsaturated fat/ 0.4g
polyunsaturated
fat.
100g dessicated/ unsweetened
contains 57g
saturated fat/ 0.7g monunsaturated
fat/ 2.7g
polyunsaturated fat.
100g coconut water is virtually
fat-free
(0.176g saturated fat)
Hazels - yes
Hazel, also called Cob, is a
common wild
tree in Europe and Asia and its
nuts have
been eaten by humans since earliest
times.
The cultivated varieties are
bigger and the
filbert is a similar but bigger
species from
SE Europe. Used in sweet and
savoury dishes,
they are available whole, ground
and flaked,
or made into oil and nut butter.
100g hazel
nuts contain 7.6g protein.
USDA Fat info.
100g contains 4.6g saturated
fat/ 49g monunsaturated
fat/ 6g polyunsaturated fat.
1 oz contains 1.3g saturated
fat/ 13.9g monounsaturated
fat/ 1.7g polyunsaturated.
Macadamia Nuts - no
A native of NE Australia now
also grown commercially
in Hawaii. Notoriously difficult
to extract
from their shells, they are expensive
but
have a delicious creamy flavour
and crunchy
texture. Low in carbohydrate,
but quite high
in fat, 100g Macadamia nuts contain
7g protein
and 40mg calcium.
USDA Fat info.
100g contains 11g saturated fat/
58g monunsaturated
fat/ 1.2g polyunsaturated fat.
1 oz contains 3.1g saturated
fat/ 10.5g monounsaturated
fat/ 0.4g polyunsaturated.
Peanuts - no
Also known as groundnuts or monkey
nuts,
peanuts are actually legumes
(so are excluded
on the best-bet diet). Of South
American
origin, it's now an important
crop all over
the tropics and southern USA.
It gets its
name groundnut because as the
pods ripen,
they are actually forced underground.
Peanuts
are high in protein and contain
40-50% oil.
The oil is used in cooking, as
salad oil,
in margarines and the residue
is fed to animals.
Whole peanuts can be eaten raw
or roasted
or made into peanut butter (many
brands contain
hydrogenated oils, which are
highly saturated).
As they are usually inexpensive,
they are
often mixed with other kinds
of nuts to bring
down the cost, while still maintaining
flavour
and good nutrition, so watch
out for them.
100g peanuts contain 24.3g protein,
2mg iron
and 3mg zinc.
USDA Fat info.
100g roasted peanuts contains
7g saturated
fat/ 25g monunsaturated fat/
16g polyunsaturated
fat.
1 oz roasted peanuts contains
2g saturated
fat/ 7g monounsaturated fat/
4g polyunsaturated.
Pecans - yes
A native of N America where it
is used extensively
in ice cream, cakes, nut bread
and confectionery.
The flavour is rather like a
mild, sweet
walnut. 100g pecans contain 9.2g
protein,
a very high fat content of 71.2g,
130 micrograms
vitamin A (also very high), 2.4mg
iron and
73mg calcium.
USDA Fat info.
100g contains 5g saturated fat/
42g monunsaturated
fat/ 17g polyunsaturated fat.
1 oz (20 halves) contains 1.5g
saturated
fat/ 12g monounsaturated fat/
4.8g polyunsaturated.
Pine Nuts - yes (only use sparingly)
These are the seeds of the Stone
Pine, a
native of the Mediterranean region,
but the
seeds of various other pines
are eaten in
various parts of the world including
the
seeds of the Korean Pine or North
American
pinon tree. They are very difficult
to harvest,
hence their cost. They are vital
for gluten
free pesto sauce, and are delicious
lightly
toasted. They become rancid very
easily and
should be stored in the fridge
or freezer.
100g pine nuts contain 31g protein,
the highest
of the nuts and seeds.
USDA Fat info.
100g contains 8g saturated fat/
19g monunsaturated
fat/ 21g polyunsaturated fat.
1 oz contains 2.2g saturated
fat/ 5.4g monounsaturated
fat/ 6g polyunsaturated.
Pistachios - yes
Native to the Near East and Central
Asia
but has long been cultivated
in the Mediterranean
region and more recently in the
Southern
US. The kernels are green and
are prized
as much for their ornamental
colour as for
their flavour. Also sold roasted
and salted
in their shells. They are more
expensive
than most other nuts. 100g pistachios
contain
19.3g protein, 14mg iron, 140mg
calcium.
USDA Fat info.
100g contains 6g saturated fat/
32g monunsaturated
fat/ 7g polyunsaturated fat.
1 oz (47 kernels) contains 1.74g
saturated
fat/ 9.2g monounsaturated fat/
2g polyunsaturated.
Walnuts - yes
The walnut is native to SE Europe
and West
& Central Asia but is now
grown in the
UK, California and China as well.
It is grown
for timber as well as its nuts.
Walnut oil
has been used for centuries in
the preparation
of artists paints. The black
walnut is a
native of North America, introduced
into
Britain in the 17th century.
The butternut
is also from North America. These
two have
much thicker shells than European
walnuts.
High in fat, they go rancid very
quickly
and should be stored in the fridge
or freezer.
100g walnuts contain 10.6g protein
and 2.4mg
iron.
USDA Fat info.
100g walnuts contain 5.6g saturated
fat/
14g monunsaturated fat/ 39g polyunsaturated
fat.
1 oz (14 halves) contains 1.6g
saturated
fat/ 4g monounsaturated fat/
11g polyunsaturated.
100g black walnuts have 3.6g
saturated fat/
13g monunsaturated fat/ 38g polyunsaturated
fat.
1 oz contains 1g saturated fat/
3.6g monounsaturated
fat/ 10.6g polyunsaturated.
Seeds
Pumpkin - yes(only use sparingly)
Can be eaten raw or cooked in
both sweet
or savoury dishes. Delicious
toasted and
sprinkled, while hot, on salads.
They are
rich in protein, iron, zinc and
phosphorous.
100g pumpkin seeds contain 29g
protein and
1144mg phosphorous.
USDA Fat info.
100g contains 9g saturated fat/
14g monunsaturated
fat/ 21g polyunsaturated fat.
1 oz (142 kernels) contains 2.5g
saturated
fat/ 4g monounsaturated fat/
5.9g polyunsaturated.
Sesame - yes
Of African origin but now common
in tropical
and sub-tropical Asia. An oil
is extracted
from the seed and used for cooking,
salad
oil and margarines. It is also
available
as toasted sesame oil for oriental
cooking.
The whole seeds can also be eaten
and are
most often seen as a decoration
on cakes,
confectionery etc. Sesame seed
paste, tahini,
is used in many dishes e.g. hummus.
(unfortunately
hummus also contains chick peas,
so is not
allowed on the best bet diet).
A good source
of protein and calcium, 100g
sesame seeds
contain 26.4g protein, 12.6mg
vitamin B3,
7.8mg iron, 131mg calcium and
10.3mg zinc.
USDA Fat info.
100g contains 7g saturated fat/
19g monunsaturated
fat/ 22g polyunsaturated fat.
1 tbsp (24 kernels) contains
0.6g saturated
fat/ 1.6g monounsaturated fat/
2g polyunsaturated.
Sunflower - yes
An annual plant belonging to
the daisy family,
it probably originated in North
America or
Mexico. North American Indians
cultivated
sunflowers as long as 2,000 years
ago. The
oil extracted from its seeds
is used in margarine,
varnishes and soaps but the seeds
can be
eaten whole, raw or cooked. They
can be added
to gluten-free breads and cakes
or sprinkled
over salad or breakfast cereals.
A good source
of potassium and phosphorous,
100g sunflower
seeds also contain 24g protein
and 7.1mg
iron and 120mg calcium.
USDA Fat info.
100g contains 5g saturated fat/
9g monunsaturated
fat/ 33g polyunsaturated fat.
1 oz contains 1.5g saturated
fat/ 2.7g monounsaturated
fat/ 9.3g polyunsaturated. |
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