Great news! Some fats are actually good.


The secret is as long as we don’t eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

If you are eating a nice, healthy, raw diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

Nuts also have fibre, vitamin E, plant sterols and L-arginine.

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut                          Calories               Total fat (saturated/unsaturated fat)*

Almonds, raw                       163                      14 g (1.1 g/12.2 g)

Almonds, dry roasted         169                      15 g (1.1 g/12.9 g)

Brazil nuts, raw                    186                      19 g (4.3 g/12.8 g)

Cashews, dry roasted          163                      13.1 g (2.6 g/10 g)

Chestnuts, roasted               69                        0.6 g (0.1 g/0.5 g)

Hazelnuts (filberts), raw     178                      17 g (1.3 g/15.2 g)

Hazelnuts (filberts),

dry roasted                            183                       17.7 g (1.3 g/15.6 g)

Macadamia nuts, raw          204                      21.5 g (3.4 g/17.1 g)

Macadamia nuts,

dry roasted                            204                       21.6 g (3.4 g/17.2 g)

Peanuts, dry roasted            166                       14 g (2g/11.4 g)

Pecans, dry roasted              201                       21 g (1.8 g/18.3 g)

Pistachios, dry roasted        161                        12.7 g (1.6 g/10.5 g)

Walnuts, halved                    185                        18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

Peace & Fabulous Health!


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