A friend of mine gives me a little too much grief about my eating almonds or walnuts every day.  She constantly tells me that if I stopped eating so many then I wouldn't have to keep running to keep the weight off.  So this post is an attempt to explain to her that nuts have an unfair reputation of being too high in fat and calories and that we, as runners, shouldn't necessarily avoid them.  These yummy, crunchy treats are packed with vitamins, minerals and antioxidants and are good for our hearts.  And they're good for our running!

In 2003, the FDA released a qualified health claim that stated that eating 1.5oz (roughly a handful) may reduce the risk of heart disease.  The fat in nuts is a "good" fat, monosaturated and polyunsaturated, and has been shown to lower levels of LDL (the "bad" cholesterol).

Not only do the fats help keep your heart running healthier, but they are beneficial to keeping runners running.  The fats found in nuts have an anti-inflammatory effect on our bodies so they can help repair tiny muscle injuries that create the inflammation.

Now, I'm not suggesting that you gobble down a can of party mix every day.  The best nuts to eat in a moderate quantity are:

WALNUTS - They are rich in plant-based omega-3 fatty acid ALA.  Research has found that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone.  Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.  You can add walnuts to a salad, a pesto sauce or even saute them and mix them in with ground turkey for a healthy taco lunch.  I'm a big fan of blueberries, strawberries and walnuts in a spinach salad with a little poppyseed dressing.

1 oz. = 14 halves 185 calories, 4 grams of protein, 19 grams of fat

ALMONDS -  A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed. Participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the daily value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.  Mix almonds in with your breakfast cereal or yogurt (my favorite way to eat them).  Or treat yourself to some dark chocolate-covered almonds for a huge boost of antioxidants.

1 oz. = 23 nuts 163 calories, 6 grams of protein, 14 grams of fat

PEANUTS -   Peanuts are technically legumes and belong to the same family as beans.  They have a low glycemic index so they help maintain a balanced blood-sugar level and they also contain resveratrol which is the same phytochemical found in red wine that is thought to protect against heart disease.  Peanut Butter is a great way to get these benefits (just try to go natural; processed peanut butters can be pretty sugar-heavy).  Peanuts and peanut butter go great in Thai noodle dishes.  You can lightly brown peanuts in a skillet and add them to stir-fry dishes or you can chop them up and add them to your favorite muffin recipe.

1 oz. = 28 nuts 166 calories, 7 grams of protein, 14 grams of fat

PISTACHIOS - I've never been a huge fan but I'm trying to come around because they contain lutein, the antioxidant found in dark, leafy veggies that's been shown to protect our eyes from macular degeneration.  Also, a recent study found that participants who ate 1.5 oz of pistachios every day lowered their total cholesterol levels.  I like to sprinkle pistachios on vanilla yogurt or ice cream.  Some other ways to add them to your diet is to sprinkle them on shrimp or scallops or you can add crushed pistachios to dishes in lieu of bread crumbs.  One interesting recipe I found uses them as a substitute for bread crumbs in meat loaf. 

1 oz. = 49 pistachios 158 calories, 6 grams of protein, 13 grams of fat

PECANS - I love pecans and it's a good thing!  A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.  While I love them most in pecan pie, that's not necessarily the healthiest way to eat them.  Try adding them to pancake batter or mix finely chopped pecans with bread crumbs and use as a coating for any broiled fish you're making.

1 oz. = 19 halves 196 calories, 3 grams of protein, 20 grams of fat

HAZELNUTS - Also not a nut that I've had a lot of taste for but I might want to get over that.  Not only do they have the highest nut level of folate (a B vitamin known to reduce the risk of birth defects) but research indicates that it may also lower the risk of heart disease, cancer and depression.  Hazelnuts also contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.  Try adding them to sweet stuffs, like a yummy granola yogurt parfait.  Another friend of mine likes to roast them and add them to her veggie dishes with just a little lemon vinaigrette.

1 oz. = 21 nuts 178 calories, 4 grams of protein, 17 grams of fat

PISTACHIOS

Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 oz. of pistachios every day lowered their total cholesterol levels, while participants who ate 3 oz. a day saw an even more dramatic drop.

How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.

1 oz. = 49 pistachios 158 calories, 6 grams of protein, 13 grams of fat

PECANS

Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.

How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.

1 oz. = 19 halves 196 calories, 3 grams of protein, 20 grams of fat

HAZELNUTS

Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it--along with other B vitamins--may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.

How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.

1 oz. = 21 nuts 178 calories, 4 grams of protein, 17 grams of fat

Eat the following nuts with saturated fat sparingly:

Brazil - They do have 4 grams of saturated fat per one-ounce serving but they also have the highest amount of selenium of any food. Selenium is a mineral that helps eliminate free radicals that can lead to cancer.

1 oz. = 6 nuts, 186 calories, 4 grams protein, 19 grams total fat

Macadamia - They have more calories than any other nut but they are high in thiamine.  This B vitamin helps metabolize carbohydrates into energy and that's something we could all use!

1 oz. = 11 nuts, 204 calories, 2 g protein, 21 g total fat

Cashews - They have 2.5 grams of saturated fat per one-ounce serving but they are also rich in copper, magnesium and zinc which are important for a healthy immune system. 

1 oz. = 18 nuts, 157 calories, 5 g protein, 12 g total fat

I hope this little guide helps you go a little nuts!  If you can, try to avoid pre-packaged nuts at the stores as they can be heavy in oils and salts.