Did you know that eating a handful of nuts (about 30g) a day can reduce your risk of developing type 2 diabetes and heart disease, and it has been shown to help with weight management.
Nuts are a rich source of nutrients, healthy monounsaturated and polyunsaturated fats and fibre; and can lower the glycaemic index of a meal, which can help with managing blood glucose levels.
While nuts are a healthy option to snack on or to add to main meals, it’s important to always choose those that are unsalted and either raw or roasted without added fats and sugars.
Also, since they are high in healthy fats, they are also high in kilojoules, so best to keep your portion to about 30g per day (¼ cup), as too much of a good thing can contribute to weight gain.
There are no hard and fast rules on which nuts are the most nutritious, so feel free to choose your favourite or hedge your bets and go for mixed varieties. Try adding nuts to your favourite salads or stir-fries, crumbling over fruit and yoghurt, or keeping on hand for a healthy snack on the run.