May 2021. About this episode: It’s fair to say that nuts have earned their place as a key food within healthy eating patterns. In fact, research clearly and consistently shows that nuts are essential for good health. Yet most Australians (98%, in fact), fall well short of the recommended ‘healthy handful’ (around 30g) a day, … Continue reading Episode 7 – A nut audit
Research clearly and consistently shows that nuts are essential for good health. Yet most Australians (98% in fact), fall well short of the recommended 30g a day, so are missing out on the health benefits linked with eating a daily handful of nuts. Reasons for this shortfall include concern over the energy, fat and salt … Continue reading An audit of the energy, fat and sodium content of nuts
We answer your top 10 most frequently asked questions (FAQs) about nuts, and bust some nut myths along the way! Should you avoid nuts if you’re trying to lose weight? No. Decades of research shows that regularly eating nuts is not linked with weight gain. Eating a handful of nuts (30g) each day can actually … Continue reading Top 10 Nut FAQs
Sodium content in common snacks *Serve sizes are based on the serve sizes provided in the Australian Food Composition Database: Muffin (berry): 163g; Instant noodles: 145g sachet (cooked and drained); Potato crisps: 50g packet. Where serve sizes are not provided, standard serve sizes have been used: Cheese & crackers: 2 slices of cheese (40g) with … Continue reading Salt infographics
Nuts for Life collected data on the sodium content, as listed on the Nutrition Information Panel, of 158 nut products. These were sourced from the fresh produce, snacks/impulse, and baking aisles of five Sydney grocery stores (1). Unsalted nuts: Naturally low sodium On average, raw/natural unsalted nuts contained 5.3mg sodium/100g and unsalted dry or oil … Continue reading How much salt is in nuts?
Of the common sources of plant protein that Australians eat – grains, legumes, nuts and soy – nuts generally have the highest plant protein content per 100g (1). For instance, almonds and pistachios have 20g plant protein per 100g, compared to tofu at 12g, chickpeas at 6g, and oats with 2-3g. Some seeds are also … Continue reading How do plant-based protein sources compare?
Dietitian Caroline Salisbury recently joined ABC Radio’s Adam Shirley to speak to two Australian nutgrowers. Learn more about growing nuts, storing tips, plus some other interesting nut facts. Listen here:
Nuts are an important component of a healthy diet. They are nutrient dense, rich in essential vitamins, minerals, mono- and polyunsaturated (healthy) fats, protein and fibre. Tree nuts are naturally gluten-free, low in sodium, and contain no added sugar. In the context of a healthy diet, regular nut consumption is associated with a range of … Continue reading Nutrient content of raw, unsalted tree nuts
Chestnuts contain the least calories or energy, providing 724kJ/100g. They are quite different to other nuts nutritionally, as they are low in fat and are a good source of low GI carbohydrate and fibre, making them more like grains that tree nuts. Alternatively, other tree nuts provide an average of ~2,750kJ/100g
Raw and roasted nuts (whether dry- or oil -roasted) are very similar in their nutritional ‘make-up’, but there are some small differences (1-9). A Nuts for Life audit collected data on the energy and fat content, as listed on the Nutrition Information Panel, of 158 nut products (1). These were sourced from the fresh produce, … Continue reading Is there a difference in the nutrients between raw, dry-roasted and oil-roasted nuts?
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