Nuts are high in fat, but much of it is the heart-healthy variety. The amounts of saturated fat, the type of fat we should avoid, varies between nuts and has been flagged below. Aim to eat those in the amber and green bands most of the time and enjoy those in red category occasionally.
Red (high saturated fat content)
Brazil nuts
Macadamias
Cashews
Amber (medium saturated fat content)
Walnuts
Pecans
Pistachios
Green (low saturated fat content)
ChestnutsHazelnuts
Almonds
Chestnuts
by Kerry Torrens is BBC Good Food magazine's nutritional therapist
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