NUTS VS CRISPS

TRAFFIC LIGHT EXPLANATION: Looking at the traffic lights, the nuts seem more unhealthy than the crisps — they are 53 per cent total fat (compared with 16 per cent in the crisps), triggering a red light; 6.1 per cent saturated fat, which is also in the red zone, and thanks to naturally occurring sugar, they’re worse for sugar, too. French Fries are only worse for salt, according to the traffic lights. EXPERT VERDICT: A high ratio of unsaturated ‘ good’ fats to saturated ‘ bad’ fats means the total fat in the nuts actually have cholesterol- lowering benefits, which is not captured by the traffic light system.

Meanwhile the almonds, cashews, hazelnuts and peanuts here in these mixed nuts also provide lots more vitamins and minerals than the crisps — for example, a 40g serving supplies around 10 per cent of your daily iron, and 20 per cent of your daily magnesium, for nerve and muscle function, as well as a generous dose of antioxidant vitamin E.

Also, while the French Fries have fewer calories and more ‘green’ traffic lights, they don’t have as much fibre ( 0.9g in a pack, compared to 2.4g per serving of the nuts) and only a fraction of the protein (0.9g in a pack, compared to 8.6g in the nuts).

They are also higher in salt, with 8 per cent of your daily limit per pack compared with 7 per cent for the nuts.

The crisps also count as an ultra-processed food and high intake of these is associated with obesity, type 2 diabetes and heart disease.

However, portion-controlling the nuts is still important — I’d recommend a 30g handful daily.