Baking & Snack - November 2009 - 55

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NUTS

The suggested daily serving of nuts remains 1.5 oz,
or a handful. To reap the unique attributes of each
variety, researchers and dieticians suggest consumers eat a variety of nuts. "If we could replace
snacks high in refined carbohydrates with just ¼ to
¾ cup of nuts per day, we could have a positive impact on nutrient density and the risk of chronic
disease," said Janet King, PhD, co-chair of the 2007
Nuts and Health Symposium and past chair of the
2005 USDA Dietary Guidelines Advisory Committee.
Oil-roasted nuts are also an acceptable and healthful choice because the already oil-rich nuts do
not absorb much of the oil from roasting, according Maureen Ternus, MS, RD, executive director,
International Tree Nut Council Nutrition Research &
Education Foundation.
Nuts are an all-natural source of vitamins C, B6, B12,
A, K and E, just to name a few (see "Nutrients and % DV
in 1 Oz of Tree Nuts and Peanuts"). Because researchers
continue to find healthy reasons to eat all forms of nuts,
there's no reason not to partake.
Datamonitor cited that among the 65% of consumers who are trying to eat more healthy, they are
no longer focused solely on reducing consumption
or moderating consumption of sugar, fat and salt.
"People are seeing the benefits of nut consumption,"
Ms. Ternus said.

Nutrient
# of kernels/oz
Protein
Total Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Linoleic acid (18:2)
Linolenic acid (18:3)
Fiber
Selenium
Vitamin B6
Folate
Choline, total
Vitamin B12
Vitamin E

Almonds
24
6
14
1
9
3
3
0
4
0.7 (0)
0.04 (2)
14 (4)
14.8 (2)
0 (0)
(35)

Brazils
6
4
19
4
7
6
6
0
2
543.5 (780)
0.03 (0)
6 (2)
8.2 (0)
0 (0)
(8)

Acts Like a Nut
While there's no qualified health claim for sunflower seeds, the seed possesses many of the same
benefits as tree nuts. With a mix of mono- and
polyunsaturated fats, protein, fiber and minerals, sunflower seeds have been shown to protect
against cardiovascular disease. The seed is also
enjoying popularity as a gluten- and nutfree alternative to nut butters, breads,
trail mix and extruded snacks. Like
tree nuts and peanuts, sunflower
seeds are processed in allergenfree dedicated facilities.
NUTRITIONAL HEAVYWEIGHTS. Various nuts have
been making nutritional news in recent months.
Almonds. The Institute of Food Research recently
identified potential prebiotic properties in almonds.
The research, funded by the Almond Board of California, found that finely ground almonds significantly
increase the levels of certain beneficial gut bacteria.
The effect was not seen when fat was removed from
the almond preparation. Research on almonds found
that subjects consuming up to an extra 600 Cal and
eating a balanced diet experienced no weight gain and

Cashews
18
4
13
3
8
2
2
0
1
3.3(4)
0.07 (4)
20 (4)
17.3 (4)
0 (0)
0

Hazelnuts
21
4
17
1.5
13
2
2
0
3
0.7 (0)
0.16 (8)
32 (8)
12.9 (2)
0 (0)
(20)

Macadamias
10-12
2
22
3.5
17
0.5
0.5
0
2
3.3 (4)
0.1 (6)
3 (0)
12.6 (2)
0 (0)
0

INTERNATIONAL TREE NUT COUNCIL NUTRITION RESEARCH &
EDUCATION FOUNDATION % DV/USDA

BAKING & SNACK / November 2009
Baking & Snack - November 2009

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