Evidence consistently shows that regular nut consumption is associated with good health. Yet most Australians aren’t eating enough, with only two per cent meeting the target of a healthy handful (30g) of nuts a day. One of the reasons for this shortfall is concern over the energy and fat content of nuts. But recent research … Continue reading Fact sheet: Are all kilojoules in nuts absorbed?
March 2021. About this episode: This episode of The Healthy Handful shares the fascinating back story of Nuts for Life, as told by Lisa Yates, an Advanced Accredited Practising Dietitian and the long-time Program Manager of Nuts for Life. The perception of the ‘healthiness’ of nuts has changed over the last three decades, following the … Continue reading Episode 5 – The history of Nuts for Life
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
Tree nut and peanut allergies are relatively common and some evidence suggests that they are increasing. Although botanically unrelated, tree nut and peanut allergies commonly co-exist. Reactions to tree nuts, similar to peanuts, can be life-threatening and may occur with very small doses. For this reason, people with a nut allergy (or any other food … Continue reading Nuts and allergy
Melatonin, magnesium and selenium have all been linked with getting a better night’s sleep – and nuts contain all three! Melatonin: Nuts are a top source A review paper, which looked at the melatonin content of a large number of foods, found nuts have the highest melatonin content of all plant foods (1). And pistachios, … Continue reading Can nuts help me sleep?
January 2021. About this episode: The debate on whether you need to activate nuts has been around for a while. Supporters claim that activating (or soaking) nuts increases the availability of the nutrients in nuts by reducing phytate levels. Phytates have been referred to as nutrient ‘inhibitors’, as they can bind with certain nutrients and … Continue reading Episode 3 – Activating nuts
Clever ways to enjoy nuts – in cooking, snacking and even . . . Christmas decorating. December 2020. About this episode: We talk with dietitian Rebecca Gawthorne about why there’s so much to love about nuts and how you can incorporate them into just about anything – from morning smoothies, to nut butters, to fish … Continue reading Episode 2 – Creativity in the kitchen with dietitian Rebecca Gawthorne
Nuts and seeds – A rich source of plant protein Plant protein. How much protein in 100g?
A body of evidence tells us that eating patterns in which plants take centre stage are associated with lowering the risk of type 2 diabetes, cardiovascular disease (CVD), hypertension, obesity, metabolic syndrome and all-cause mortality (1). Taking this a step further, research suggests a reduced risk of disease when protein comes from plants, such as … Continue reading Plant and nut protein and health
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?
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