How Do Different Nuts And Seeds Differ? People frequently ask if they can stick to one or two preferred nuts or seeds and still reap the same health advantages if they do not diversify their diet. We will examine the distinctions between the various nuts and seeds, as well as the benefits of consuming a range of them.
- To begin with, there is a distinction between genuine nuts and seeds.
- Technically, nuts are the “fruit” of certain plants with a hard shell.
- In contrast, seeds are tiny edible plants wrapped in a seed coat.
- The majority of nuts are seeds, however not every seed is a nut.
- Nuts are typically fruits with a tough outer shell that does not normally split open.
Seeds, on the other hand, often open and extricate themselves from their shells on their own. Peanuts, which are often used and thought of as nuts, really belong to the legume family and are not true nuts. In terms of nutrition, the majority of nuts and seeds include many of the same components.
- They are high in protein, vitamins, minerals, fiber, and healthy fats.
- Depending on the nutrient under consideration, however, the varying degrees of nourishment included in the various types of food make some options superior to others.
- Because different nuts and seeds have different nutritional profiles, it is advisable to purchase a variety rather than adhering to one or two staples.
Below is a more in-depth look at the nutritional profiles of some of the most popular nuts and seeds.
Are a seed and a nut identical?
Nuts – Nuts are really the plant seeds. Peanuts, however, are the seeds of a legume, as opposed to the seeds of trees. Numerous nuts, including walnuts and cashews, develop within leathery fruits, analogous to the pit (also a seed) within a peach. Others, such as hazelnuts and chestnuts, are categorized as true botanical nuts (fruits that do not split apart to produce a separate seed).
The advantages: Nuts provide healthful unsaturated fats (see “Fat and calorie content per ounce of selected nuts and seeds”), protein, fiber, and other essential elements. For instance, peanuts and pecans are rich in B vitamins, almonds in calcium and vitamin E, and walnuts in folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid).
And all nuts have magnesium. “In only a handful of nuts, which is around an ounce or a quarter of a cup, there is a great deal of value. They range between 3 and 7 grams of protein per ounce, 1 and 3 grams of fiber, and 160 and 200 calories “According to registered dietitian and director of the Department of Nutrition at Brigham and Women’s Hospital connected with Harvard, Kathy McManus.
The dangers: McManus advises, “If you consume more than one or two handfuls of nuts each day, you are adding extra calories — perhaps too many — that might displace other healthful meals and cause weight gain.” Additionally, she recommends avoiding purchasing nuts with added sugar or chocolate. “However, salted nuts are OK in moderation,” she explains.
The salt level of most nuts is less than 100 mg per ounce. Consider the following: almonds, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, pine nuts, and walnuts.
What distinguishes a nut from a seed?
The simplest botanical definition of a nut is a seed enclosed in a hard shell that does not open spontaneously as the seed matures. The culinary definition of a nut is far more inclusive and includes a wide variety of edible plant components. It is often understood to be any edible kernel enclosed in a shell.
If they are uncertain about which tree nuts they can consume, they can consult an allergist. Remember Coconut and nutmeg are not considered tree nuts for the purposes of food allergy labeling in Canada, and a person allergic to tree nuts is not often prohibited from consuming them.
Are almonds allergenic?
Almond-related allergies are prevalent and frequently severe. Typically, these allergies emerge by age 2, and the number of tree nuts to which a person is allergic may grow with age. Approximately 30% of patients with a tree nut allergy are sensitive to several nuts.
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Peanuts are seeds, not nuts.
Although “nut” appears in its name, peanuts are legumes. Peanuts, like soybeans, lentils, and other legumes, are pod-grown seeds that are edible. Still, the majority of people consider them nuts, among walnuts, almonds, and hazelnuts. Peanuts (unlike other legumes that grow on vines or bushes) grow underground.
Peanuts and tree nuts are nutritionally comparable: both are rich in healthy unsaturated fats, fiber, and a variety of vitamins and minerals. Numerous studies indicate that those who consume peanuts and tree nuts regularly have lower incidences of heart disease than those who consume them seldom. Peanuts are less expensive than tree nuts, making them a more cost-effective addition to your regular diet.
If you enjoy peanut butter, you should seek for a brand that has only peanuts and no additional sugar or salt. Instead of jelly or jam, spread it over whole-grain toast and top it with thinly sliced apple or banana. You can also use peanut butter to make a peanut sauce for broccoli and other steamed veggies.
- Try incorporating chopped, roasted peanuts into a stir-fry, or simply nibble on a handful of unsalted peanuts.
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