By Accredited Nutritionist Jacqueline Alwill – to bust some common nut myths!

Nuts are the perfect nutrient-packed addition to any diet whether you’re flexitarian, trying to increase your plant foods, following a high protein diet or simply looking for easy ways to be a little healthier.

So why aren’t we eating more? A new study has shown only 2% of Australians are eating the recommended 30g handful of nuts each day.

To help get you crunching, I’ve answered the four most common myths I’m asked about nuts.

Myth 1: Eating nuts will make you gain weight

Myth busted! There’s 20 years of scientific research to show nuts don’t lead to weight gain. In fact, regularly eating nuts can actually help keep your weight in check.

When it comes to nut myths, this is a big one. It first came about because nuts are high in fats and therefore kilojoules. It’s true that nuts are a rich source of monounsaturated and polyunsaturated fats.

However, these fats are healthy fats and are actually good for managing your weight. Combined with the protein and fibre found in nuts, these fats can help to switch on satiety hormones in your gut, which keep you feeling fuller for longer and assist in controlling your appetite.

Key takeout: Nuts are the perfect go-to snack to maintain a healthier weight range, for the short and long-term.

Myth 2: Raw nuts are best

Raw nuts are obviously a healthier choice than salted, chocolate or toffee-coated nuts. But what about raw versus roasted nuts? The good news is both are healthy options.

Several large population studies have shown both roasted and raw nut have associated heart health benefits helping to reduce the risk of heart disease and lower bad (LDL) cholesterol levels. To get the health benefits of nuts, the key is to eat raw or roasted nuts regularly. One of the most persistent nut myths: busted!

Key takeout: Raw or roasted, snack on nuts whichever way you like.

Myth 3: Activated nuts are even better

Activated nuts are soaked in water, usually overnight. The theory is that this helps to make the nutrients more digestible. Fans of activated nuts believe the soaking may help to break down phytates – a plant seed compound that binds to minerals and makes it difficult for the body to absorb the minerals in the nuts, such as iron, calcium and zinc.

However, very little research has been done to show what effect, if any, soaking has on nuts.

It’s also important to note phytates are not all bad – they have their own health benefits. Phytates have antioxidant and anti-inflammatory effects, appear to have anti-cancerous properties, may help carbohydrate metabolism and glucose control.

Key takeout: Enjoy your nuts raw or roasted, activated or not!

Myth 4: You should only snack on 8-10 almonds at a time

This all comes back to myth number one. Just remember nuts are not associated with weight gain, so there’s no need to count how many you snack on, especially as the vast majority of us don’t eat enough.

If you’re wondering what a recommended daily serve of nuts looks like, it’s 30 grams or around a handful. For almonds this actually equates to about 20 almonds! We should all be aiming for a handful of nuts each day. If we were to break this down, this would be equivalent to around:

• 20 almonds
• 10 Brazil nuts
• 15 cashews
• 4 chestnuts
• 20 hazelnuts
• 15 macadamias
• 40 peanuts
• 15 pecans
• 2 tablespoons pine nuts
• 30 pistachio kernels
• 10 whole walnuts
• a small handful of mixed nuts (about two of each nut type, not including chestnuts)

There’s no reason why we can’t eat more than one handful a day too, as research shows that around two handfuls each day can assist with lowering cholesterol levels.

Key takeout: Instead of counting out your nuts, simply enjoy at least a handful a day. Try to mix it up too, so you’re eating a variety and getting the different nutrients each tree nut provides.