Not all nuts are created equal. Whether you’re on yet another health kick or you’re simply exploring your nutty possibilities, you might be wondering about the dos and don’ts of nuts. Sure, these flavor-packed snacks are a great source of healthy fats, protein, and fiber, but are they ALL healthy?
While some varieties of nuts are considered superfoods, others might be doing more harm than good to your health. Reaching for a handful of nuts after a tough workout or a hard day at work might be sabotaging your wellness goals – rather than the other way around.
Between hidden sugars and unhealthy oils, some varieties of nuts don’t deserve your attention at all. Don’t worry, though, we’ve gathered a list of nuts you should ditch along with awesome alternatives that deserve a spot in your pantry. Go nuts!
Stop eating:
1. Cashews
What’s wrong with cashews!? Cashews are a great option to snack on, but you should be careful about the amount you consume on the regular. Cashew nust are packed with copper and magnesium, but they’re also packed with carbohydrates, fats, and – more importantly – calories.
2. Macadamia Nuts
Macademia nuts are rich, buttery, and flavorful, which makes them a favorite among many. While there’s nothing wrong with munching on a nut or two every now and then, you might want to pull the plug on eating macadamia nuts every single day. Macadamia nuts are SUPER calorie dense, which makes them unfavorable for some people.
3. Brazil Nuts
We’re pretty sure you already know why you shouldn’t eat too many Brazil nuts. A single Brazil nut a day is all you need to reap the benefits of the mineral-packed snack. Brazil nuts are incredibly high in selenium, a mineral which can cause selenium toxicity, hair loss, or even nerve damage.
4. Peanuts
Wait, why are peanuts on the no-go list? Turns out that your favorite Friday night snacks might be more trouble than they’re worth. While there’s nothing wrong with peanuts on their own, they’re typically heavily processed and roasted in copious amounts of oil. Swap them for a healthier alternative and see what happens!
5. Pine Nuts
Pine nuts seem to have become a bit of a hot comodity, with TikTok chefs and influencers putting them on pretty much everything. While these nutty treats are a great source of vitamins and minerals, they’re known to cause someting called “the pine nut syndrome.”
If you’ve ever eaten a pine nut and experineced a metallic aftertaste or a metallic flavor in your mouth, that’s exactly what it is! Not to mention that they’re pretty freakin’ expensive, too!
6. Coconut
While technically not a nut, coconut might not be a “good for all” ingredient you’ve been served online. Coconut milk, coconut oil, and all things coconut seem to be everywhere these days, but you might want to keep your coconut consumption to a minimum. Coconuts can be quite calorie dense and packed with saturated fats, not to mention that they’re difficult to digest for some people.
Eat:
7. Almonds
Almonds are a great alternative to snack on throughout the day, and here’s why. Almonds are an excellent source of vitamins, minerals, heart-healthy fats, and even protein. A few almonds a day can regulate your blood sugar levels, improve your brain function, and support your gut health.
8. Pistachios
We can’t forget about pistachios! While you might be sick and tired of them because of the never-ending “Dubai recipes,” there’s something to be said about this nutrient-dense snack. Pistachios are one of the highest-protein nuts which makes them a great choice for people who work out or try to hit their protein goals.
9. Walnuts
Walnuts are a powerhouse of nutrition! Whether you love them or hate them, you can’t deny that’s they’re an excellent alternative to some of the nuts we mentioned beforehand. Whether you include them in your salads or toss them on top of your acai bowls, you should give these superfoods a go.
Walnuts are packed with Omega-3 fatty acids, vitamins, minerals, and antioxidants.
10. Hazelnuts
Who doesn’t love hazelnuts? If you find yourself slacking on your nut consumption, you might want to give hazelnuts a go. Packed with vitamins, minerals, and healthy fats, these flavorful bites are a crunchy afternoon snack your heart deserves. Go nuts on hazelnuts!
11. Sunflower Seeds
We’re stepping into controversial territory now! While sunflower seeds can’t be considered nuts, we couldn’t help but include them in the list. Sunflower seeds are some of the most powerful superfoods out there and they deserve your attention.
When you’re looking for nutty alternatives you might want to turn a blind eye to the “nutty” part and go with sunflower seeds. Healthy fats, antioxidants, protein – name it and sunflower seeds are probably rich in it.
12. Chia Seeds
We’re ending on the same note. Chia seeds might not be nuts, but that shouldn’t stop you from adding them to you everyday diet. Chia seeds are super high in fiber which means they’re excellent for your gut health, but that’s not even the tip of the iceberg. Chia seeds are high in Omega-3 fatty acids, antioxidants, and protein, too.
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