Healthy Snacking - Try Walnuts and Pistachios

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Pistachios and Walnuts, like most nuts, are a healthy snack when eaten in moderation, and their fat content can help stave off hunger pangs. If you need more reasons to ditch the potato chips or energy bar,  and pick up a bag of pistachios or walnuts, consider this...

 

 

 

 

  1. May help reduce the risk of heart disease. They are rich in the amino acid L-arginine, phytosterols and heart healthy monounsaturated fats– all of which promote heart health.
  2. Are a good source of polyphenol antioxidants, which protect against oxidative stress and inflammation which are linked to several chronic diseases including cancer and dementia.
  3. May promote eye health. Pistachios have high levels of the carotenoids lutein and zeaxanthin, which can reduce the risk of age-related macular degeneration (AMD).
  4. Provide fiber. One ounce of pistachios (about 47 nuts) has three grams of dietary fiber – more than a half-cup of spinach and the same amount as an orange or apple.

Avoid pistachios that are dyed red or white (fortunately, rare nowadays), and eat only the natural ones – the green hue of the nut is natural and comes from chlorophyll. To keep pistachios fresh and crunchy, store them in an airtight container to prevent them from drawing moisture from the air and becoming soggy. If you keep them in the refrigerator or freezer, you can store them for as long as a year.

With few exceptions all nuts contain monounsaturated oils and eaten in moderation can lower your risk of heart disease and heart attack. The exceptions are chestnuts, which are best considered a starchy vegetable, and coconuts, which contain a lot of saturated fat. Peanuts, which are actually legumes, not nuts, have a less desirable fatty-acid profile. Walnuts are particularly good because they are a rare vegetable source of omega-3 fatty acids.

Try adding walnuts to your plain yogurt and fruit parfaits or steel cut oatmeal to start the day, eat them as a snack, and use walnut oil in salad dressings for a nutritional boost. Several of our recipes include pistachios or walnuts - give them a try.

Fabio Almeida