Types Of Nuts
All About The Different Types of Nuts
With all of the different types of nuts out there, there is something for just about everyone and all tastes. They can be used in many different types of dishes, and they are both delicious and nutritious. There are differences in the types of nuts available, though, in caloric content, fat content, nutritional value, and area of propagation.
All nuts have some important characteristics in common. First, they promote weight loss. Studies have proven that diets rich in different types of nuts, including peanuts and peanut butter, were easier to stick to and more effective than straight calorie reduction. This is because nuts give people a feeling of satiety, or the feeling that they are full, for longer periods of time than most other foods. Second, studies have linked the eating of nuts to a reduced incidence of diabetes, with five or more 1 ounce servings of nuts leading to a 30% lesser likelihood of developing diabetes. Finally, nuts contain vitamins and minerals including but not limited to protein, zinc, phosphorus, fiber, and magnesium in different amounts depending on the type of nut.
Some of the most popular types of nuts are outlined below:
- Walnuts. High in protein and omega 3 fatty acids, walnuts are most often used in baking and sometimes in salads. They are grown in North America, and they contain 183 calories per ¼ cup serving. Shelled walnuts may be stored for up to six months in the refrigerator and up to a year in the freezer. Walnuts still in their shell may be stored in the pantry for up to six months, although warm temperatures over a prolonged period of time can cause walnuts to go rancid.
- Almonds. Grown mainly in California and in Spain, almonds are an excellent source of Vitamin E. Almonds are often used sliced in vegetable dishes, and they are sometimes used in baking and pie crusts. They contain 161 calories for a ¼ cup serving, and they should be stored in an airtight container in the refrigerator for up to six months or in the freezer for up to a year.
- Pistachios. Containing 160 calories per ¼ cup serving, pistachios are high in fiber and protein. They are grown in Iran and North America, and are often used to make cookies, to crust fish, and in ice cream. They may be stored in the refrigerator for up to three months, but they should not be frozen.
- Pecans. Although slightly higher in calories, pecans are high in protein, unsaturated fats, and antioxidants. They contain 198 calories per ¼ cup serving and are grown largely in the southern United States. They are often used in baking and shelled pecans can be stored for a long time in the refrigerator (up to 9 months) or the freezer (up to 2 years). Pecans still in the shell can be stored in the pantry for 6 to 12 months.
- Hazelnuts. Often found in cookies and candies, hazelnuts are rich sources of protein, thiamine, vitamin B6, and unsaturated fats and contain 180 calories per ¼ cup serving. They are grown in the northwestern United States and Turkey. Shelled hazelnuts go stale rather quickly, though, so you should be sure to use them quickly or buy hazelnuts still in the shell.
- Cashews. High in protein and dietary fiber, cashews contain 155 calories per ¼ cup serving. They should be kept refrigerated (up to 6 months) or frozen (up to a year). They are grown in warm, humid climates such as India, Vietnam, and Brazil. Cashews can be found in some Asian cooking as well as trail mixes.