Health Benefits of Nuts: Stock Up
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Do you love to eat nuts? I sure do, but I never knew the health benefits of nuts until I became a prepper. As a prepper, it’s always important to stock up on high-nutrient foods you love and that can be stored for a long time. And nuts are one of the many things I store. I’m updating this post from 3-17-2020. I no longer use the word prepper. LOL!
What are Nuts?
We all probably know what a nut looks like, but do we really know what it is? A nut is a seed that you can eat. They are high in fat and calories.
Nuts have a hard, inedible outer shell that must be cracked to release the kernel inside, which we eat. However, you buy most nuts already shelled at the store. I typically buy all of my nuts at Costco and freeze them. I don’t freeze my M & M’s to go with them, just a side note.
Here are some of the most common types of nuts you can buy:
Most people will think of peanuts as nuts, but they are actually legumes like beans or peas. They’re referred to as nuts because they share similar characteristics and nutritional value.
7 Health Benefits of Nuts
Did you know that nuts offer you more than just a good source of protein? There are a plethora of health benefits to eating nuts, but I am going to focus on the 7 big ones.
#1 They are Packed with Nutrients
As you may know, nuts are jam-packed with nutrients your body needs. Just one ounce of mixed nuts contains the following nutrients:
- 173 calories
- 5 grams of protein
- 16 grams of fat
- 6 grams of carbs
- 3 grams of fiber
- 12% of your daily value of vitamin E
- 16% of your daily value of magnesium
- 13% of your daily value of phosphorus
- 23% of your daily value of copper
- 26% of your daily value of manganese
- 56% of your daily value of selenium
Not all nuts have the same nutritional value. Some are higher in different nutrients. Additionally, the carb content varies depending on which nuts you eat. For example, hazelnuts only have 2 grams of carbs, whereas cashews have 8.
That said, nuts are an excellent source of protein for a low-carb diet.
#2 Nuts Have Tons of Antioxidants
You need antioxidants to combat oxidative stress by neutralizing free radicals in your body. In other words, toxins will wreak havoc in the absence of antioxidants. These toxins can cause cell damage.
Eating nuts is just as good for you as drinking grape juice or eating other foods high in antioxidants.
#3 They Help You Lose Weight
If you’re looking to lose weight, almonds have consistently been proven to reduce weight, according to studies.
Although nuts are considered high-calorie foods, they’re pretty low in carbs. Carbs tend to contribute to weight gain. Because nuts are high in calories and low in carbs, they help to keep you feeling full longer.
Thus, you eat less. Additionally, protein is a much better source of energy than carbs.
#4 Nuts Lower Cholesterol
Nuts, specifically pistachios, have been shown to lower triglycerides in people.
Cholesterol is a type of fat found in your blood. You need cholesterol to make vitamin D, hormones, and to help digest some foods.
However, like all things, too much of a good thing isn’t good at all. High levels of cholesterol can increase your chance of heart disease and stroke.
Nuts work at lowering cholesterol due to their high content of monounsaturated and polyunsaturated fatty acids. These are good cholesterol sources that help remove bad cholesterol.
#5 Nuts are Beneficial for Those with Type 2 Diabetes
Because nuts are low in carbs, they don’t raise blood sugar very much. This means that those who have type 2 diabetes can eat them without worrying that their blood sugar will spike to higher levels. Always discuss with your medical professional what’s safe for you.
#6 They are High in Fiber
Nuts are high in fiber, and fiber has a plethora of its own health benefits. Your body doesn’t digest fiber, but the bacteria in your colon will.
Fiber is great for gut health. The gut bacteria ferment fiber, producing beneficial short-chain fatty acids. These fatty acids have powerful benefits, such as improving gut health, reducing your risk of diabetes, and preventing obesity.
Additionally, fiber helps you to feel full, thus making you eat fewer calories throughout the day. In fact, one study reports that consuming 18-36 grams of fiber daily can reduce calorie intake by 130 calories.
#7 Reduces Risk of Heart Attack or Stroke
Let’s face it, nuts are good for your heart. Because they help with weight loss and lower cholesterol levels, they reduce your chance of having a heart attack or stroke.
Too much bad cholesterol and obesity are the number one contributors to heart attacks and strokes. So, instead of grabbing those potato chips, open some nuts.
Top 5 Nuts to Eat for Better Health
The health benefits of nuts far outweigh the fact that they are high in calories. However, as stated above, not all nuts have the same nutritional value.
Some nuts are actually healthier for you than others. Here are my top 5 picks:
Related: Quick and Healthy Spicy Nuts Recipe
#1 Almonds
Almonds combat cholesterol. One serving of almonds offers you the following nutrients:
- 161 Calories
- 14 grams of Fat
- 6 grams of Protein
- 6 Carbs
- 3.5 grams of Fiber
- 37% of your daily value of Vitamin E
- 19% of your daily value of Magnesium
Find out how to make the best Almond Cake here!
#2 Pistachios
Pistachios are used for their fiber. One serving offers the following nutrients:
- 156 Calories
- 12.5 grams of Fat
- 6 grams of Protein
- 8 Carbs
- 3 grams of Fiber
- 3% of daily value of Vitamin E
- 8% of daily value of Magnesium
#3 Walnuts
Walnuts are popular for their omega-3 fatty acids. One serving offers you the following nutritional benefits:
- 182 Calories
- 18 grams of Fat
- 4 grams of Protein
- 4 Carbs
- 2 grams of Fiber
- 1% of your daily value of Vitamin E
- 11% of your daily value of Magnesium
#4 Cashews
Cashews offer many nutritional benefits, including helping lower blood pressure. Here is what 1 serving offers you:
- 155 Calories
- 12 grams of Fat
- 5 grams of Protein
- 9 Carbs
- 1 gram of Fiber
- 1% of your daily value of Vitamin E
- 20% of your daily value of Magnesium
#5 Pecans
Pecans make great dessert foods, but they also provide a lot of nutrition. One serving offers you the following nutritional benefits:
- 193 Calories
- 20 grams of Fat
- 3 grams of Protein
- 4 Carbs
- 2.5 grams of Fiber
- 2% of your daily value of Vitamin E
- 8% of your daily value of Magnesium
How to Store Nuts
Nuts are great to have in your pantry. The problem is that they have a limited shelf life. This is because nuts contain high levels of oil rich in unsaturated fats.
Unsaturated fats are very delicate when they are exposed to heat, light, and oxygen. When exposed to these conditions, they can decompose and turn rancid, giving the nuts a harsh, bitter taste.
Airtight containers are your first step, but you also need to put them in a cool, dark spot. However, they will only last in a pantry for a few months. If you want your nuts to last longer, you need to keep those babies cold! Airtight containers can be bags sealed with a FoodSaver, or jars sealed with a Dicorain. You can even just use a mason jar with the lid csrewed on; it is airtight. It doesn’t remove the air, but if you are freezing them, it works great. Dicorain™ A New Way To Vacuum-Seal Some Foods
If you store them in the refrigerator, they can last up to six months. However, if you store them in the freezer, they can last up to 1-year! Right or wrong, I have stored them for up to two years, and I still use them from the freezer.
Final Word On Health Benefits of Nuts
Because nuts offer so many health benefits and can be easily stored, I would recommend stocking your pantry with nuts you’ll eat within 3 months. The rest, freeze them in airtight containers. They will be a great source of nutrition when we need it.
You can easily eat them raw and get many of your daily nutritional needs.
Which nuts do you prefer? Share your opinion in the comments below! Thanks again for being prepared for the unexpected. May God bless this world, Linda
Copyright Images: Almonds AdobeStock_294396762 by Looker_Studio, Pistachio AdobeStock_243773554 by New Africa, Walnuts AdobeStock_81173483 by Igorop17, Cashews AdobeStock_235478641 by Alexander, Pecans AdobeStock_102825917 by Gresei, Nuts Depositphotos_55254419_s-2019
Hi Linda. Hope you are your family are doing well these days. When I lived in Tx & Ark I loved going and picking up pecans and sometimes even eating them as we gathered them. I have yet to see a pecan tree in Colo, lol. Thus, there are 3 nuts I eat on a regular basis: Pecans, Pistachios, and Cashews (I mix these together for snacking, but keep some separate for baking). Occasionally, I will eat peanuts. Rarely do I eat almonds or walnuts (for some reason, I just don’t care for their taste). I bake a lot with Pecans and really dislike the fact that they are so expensive (guess that’s why I like going and gathering my own). I, like my mom, keep the nuts I have in the freezer unless I know I will be eating them in a short period of time. They are great for travel snacking.
Keep safe.
Hi Pam, my family is doing fine, thank you!! It’s crazy how expensive the pecans are right now! Please stay well and safe! God bless this world, Linda
Hi, Linda. I’m so glad you posted this! Your seven health benefits are true! I shed a few pounds when I made nuts (with a banana) my daily go-to snack. Two thoughts to share… I have stored walnuts in the freezer for just over three years, and they were perfect. Also, have you noticed that a walnut half resembles a hemisphere of the human brain? Interestingly, walnuts are the best nut for (you guessed it) brain health. Please keep posting about “prep mentality“ and things we all should be doing. Here in WA State, the situation changes by the hour. Thank you, and God bless you and yours!
https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/nuts-brain-health
Hi Deb, great comment on the walnut and the human brain!!! I have stored walnuts at least 3 years as well!! Oh, and almonds, and pecans! I love knowing I have a stash in the freezer. I went this morning to get a gallon of milk, it has doubled in price. I told Mark he is drinking my instant milk going forward. LOL! The grocery store shelves are empty. A stock/clerk was taking pictures of the empty grocery shelves. She said she hasn’t seen anything like this since 9/11! God bless you! Linda
And don’t forget the nuts you can forage–if you get there before the squirrels! Butternuts (related to walnuts) were once considered a delicacy, before a disease wiped out many butternut trees (got one planted near my chicken coop). Missed out on collecting any, but I’ve got a hickory location in mind for collecting next year. I have three buckets of acorns stored (last year was a good year)–they need to be shelled, ground reasonably fine, and soaked in water to remove the bitter tannins, then dried before storing. I use them in meatloaf, and as a (partial) flour substitute in baked goods. They can also be made into flat “bread.” They were a staple for the Indians!
Hi Rhonda, I have never heard of the Butternuts, thanks for the tip! I love hearing new things. Linda
One nut you never hear about anymore is the Hickory nut. We use to have a few trees and would go over and pick up the nuts. I would love it sit and crack open a hickory nut and eat it. So good.
I also love nuts, and I think Cashews are just about the best but all nuts are really
good to sit and eat. I like to get a can of the mixed nuts to eat but you can never find more than
one or two cashews in the whole can.
Just a short note: my brother and I went shopping yesterday. he had 15 items to get at Walmart.
He found 4, so many shelves were empty. I had to get my med’s from another store that is approved by my insurance so he looked there. He got a few more things, a lot of empty shelves there too. Meat department was dark and shelves were empty. On the way home we stopped by yet another store
again empty shelves. Glad nothing he needed was that important just kinda fill in. Got back to our hometown and thought we would stop by our local store. Same thing empty shelves. I talked to one of the girls who works there and she said it has been non stop since Sunday. They got the truck in on Sunday but they have not had a chance to put items out because of being so busy. So glad I have a
supply of food. I could just go through these stores and pick up things no one else would see as
high need like Tabasco sauce. I got everything on my list except one item and that was just a
backup item.
Hi June, this is crazy, I just wish people would have been prepared for years as in “it’s a way of life” for us. I hear people say, I live paycheck to paycheck. I get it. I have been there done that. But you can still learn to budget and buy a can a week extra. Or a small bag of rice a week. I don’t want to sound mean but if I can do it others can too. I will get off my soapbox. By the way that zucchini cake is the best cake ever. Thanks for sharing the recipe. Stay well, girlfriend! Linda
I ever freeze nuts, I can them in clean Kerr jars and fresh lids and caps. I then place them on the lowest rack in my pre-heated oven at 225 degrees (or lowest heat) for 45 min. Remove and set on a towel to cool. Mine will sometimes sound like they normally do. When cool check to see if they have sealed. Mine always do. I store pecans, walnuts, almonds, and all the other nuts except brazil nuts which I don’t use. Mine stay fresh for over a year. I use mine for baking and candy. This year I was happy to have them because I needed some filberts for cookies and had forgotten them at the store. I am a Master Food Preserver and got this out of an old Kerr book l I have done this for years and no rancid nuts ever!
Hi Cheryl, oh I love hearing you’re a Master Canner! It’s all about canning safety. Merry Christmas! Linda
Linda,
Just read your article, wondering what “airtight containers” you use or recommend for freezing nuts so they last longer?
Thank you
Di
Hi Di, thank you for bringing that to my attention, I will add some information to the post. I store the nuts in the freezer in the bags they come in until I can vacuum seal them in “Sealed Bags” in my FoodSaver. You can also use a Dicorain to seal the nuts in pint and quart jars and freeze them. Depending on how much room you have in your freezer, you may want to consider just putting them in mason jars with the lids screwed tight. I have at least 5-6 different types of nuts in my freezer at all times. Linda
Linda,
I just got a newer FoodSaver, have only used it in the past for meats. 🙂
Are “Sealed Bags” the same as what comes w/ the FoodSaver rolls that you create a bag with or some different type of bag?
And when you vacuum seal the bag of nuts do you select “Dry” mode or “Moist”?
I’m happy to learn how to prolong the life of nuts vs them getting rancid and having to toss them.
Thank you.
Di
Hi Di, I’m thinking dry, test a bag and see. Yes, the sealed bags are the same ones you use for a FoodSaver (FoodSaver bags). I freeze them in the bags. Yay for FoodSavers! Linda
Hi Di, here is what a Dicorain does: https://www.foodstoragemoms.com/dicorain-a-new-way-to-dry-seal-some-foods/. Ray introduced our group to this gem and we all have them now! Best idea ever! Linda
Linda, I vacuum seal nuts and store them in my pantry, or in a dark cabinet. Haven’t had to freeze any yet–and wouldn’t have room in any of our freezers anyhow. I know they last for more than two years this way, but when I have room in a freezer I’ll put vacuum sealed jars of nuts in one.
Tell Pam pecans trees don’t grow in CO. In SE KS we had pecan trees. Mom would spread blankets out under a tree and my brother and I would monkey up the tree and bounce on the branches to knock the ripe nuts down.
Hi Ray, oh my gosh, I love this story. I can picture you and your brother having a good time climbing those trees (the blankets-great idea). LOVE this! Linda
As much as nearly everyone loves cashews, we avoid those nowdays. They are a relative of the poison ivy family, and can cause a person very bad intestinal pain IF you have a sensitive gut! Cashews used to be my very favorite nut, but I barely ever eat them anymore for this exact reason! My hubby loves walnuts, but I love pecans! (Recently found out why people say PEE-KAHN! They don’t want us northerners shouting PEE-CANS, like cans you pee in, when we find them!!!
JESS
Hey Jess,
That’s a little better, but not quite there. Here in Texas the word is pronounced puh-kahn or peh-kahn! Here, if you pronounce the first syllable as Pee, we will still know that you are a Yankee. Don’t worry we will still luv ya as long as you like puh-kahns. LOL!!
Hi Harry, I love this! My grandparents lived In Arlington, Texas years ago and had a small pecan plantation somewhere. Linda
Hi Jess, oh Mark loves cashews, we always stock them. I love the ones from Nuts.com I think its called, Super fresh and delicious. Walnuts I have heard are healthy but I get cankers from them. Life can be interesting, choose the nut that works for you. Linda
Yup, I acquire problems when I eat Walnuts, too! THAT is why I eat Puh-KAHNS! Love them an they don’t bother me one bit! Isn’t that interesting that Puh-Kahns don’t bother me but Walnuts (first cousin) do?
Thanks for the help, Harry. Say, since I am always talking about how much fruit we grow over here in Central New York, I was certain you already KNEW I am a Yankee and a proud descendant of a famous civil war hero, too! Gettysburg is a beautiful place for all of us as a historical memorial.
JESS
Hi Jess, I love pecans as well! Linda
My medical issues do not allow me to eat any nuts or seeds. While no nuts is difficult, no seeds is harder. Even strawberry and raspberry jam has to be seedless. Peanut butter is OK as long as it is smooth and not crunchy. I’ve been know to have some of the red raspberries we grow, but not very many.
HI Chris, I feel so bad for you, that’s a tough medical condition. No nuts is one thing, no seeds, wow, that’s fruit we all love. I’m glad you can still buy seedless jam. Linda
We have a pecan tree planted in our front yard. I’m hoping we get enough to save this year. The squirrels have been getting them. We need to keep an eye out. My favorite nut is macadamias.
Hi Deborah, oh my gosh, you have a pecan tree in your yard!!! I love it!! I love macadamia nuts. I think they are really healthy. I forgot about them. Yummy! Linda
Yes ma’am we sure do. It’s as tall as the house now. It’s grown pretty fast. Trunk isn’t real big yet, though. It’s big enough now to make a good shade!
Hi Deborah, oh, I would love to grow a pecan tree! I would love fruit trees as well. I love the shade from trees, too! Linda