Nuts, mixed nuts, without peanuts
Category: Nut & Seed Products Method: Oil Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
885
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 728 (82.3%) |
| Carbohydrate | 128 (14.5%) |
| Protein | 89 (10.1%) |
| Total | 885 (100%) |
Serving: 1 cup [144g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 81 (56.2%) |
| Carbohydrate | 32 (22.3%) |
| Protein | 22 (15.5%) |
| Water | 4.5 (3.2%) |
| Ash | 4.2 (2.9%) |
| Total | 144 (100%) |
Serving: 1 cup [144g]
Benefits
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High in unsaturated fats like monounsaturated and polyunsaturated fats which can help lower LDL cholesterol and reduce risk of heart disease
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Rich in plant-based proteins, fiber, vitamins, and minerals. Contain nutrients like magnesium, phosphorus, potassium, copper and manganese which are important for overall health
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May help manage weight as nuts are high in healthy fats and protein which can make one feel full for longer. Their fiber content also slows digestion
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Oil roasting helps retain most nutrients and makes nuts easier to chew and digest compared to raw nuts
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Adding a small amount of salt enhances the flavor but the overall sodium content remains moderate as nuts are low in sodium to begin with
Risks
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High in calories and fat. Eating large amounts can contribute to weight gain
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High in sodium due to added salt. Can contribute to high blood pressure in some individuals
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Some nuts like almonds contain trace amounts of cyanide which is harmless in small quantities but in large amounts can potentially cause health issues
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May contain aflatoxins which are toxic and carcinogenic substances produced by certain molds that can grow on nuts. Roasting helps reduce the levels of aflatoxins
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Can cause allergic reactions in individuals with nut allergies
Additional Information
Nuts, specifically mixed nuts that are oil roasted, without peanuts, and have salt added, offer a plethora of nutritional benefits. However, it is important to be mindful of the potential risks associated with their consumption.
Starting with the positive aspects, nuts are an excellent source of healthy fats, including monounsaturated and polyunsaturated fats. These fats are known to promote heart health by reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. The presence of these healthy fats also aids in the absorption of fat-soluble vitamins, such as vitamin A, D, E, and K.
Mixed nuts are also a good source of plant-based protein, making them an ideal snack for vegetarians and vegans. Protein is essential for various bodily functions, including muscle growth and repair, hormone production, and immune function.
Moreover, nuts contain an array of essential vitamins and minerals. For instance, they are rich in vitamin E, which acts as an antioxidant and helps protect cells from damage. They also provide minerals like magnesium, copper, and phosphorus, which are crucial for bone health, nerve function, and energy production.
Additionally, nuts are packed with dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes satiety, making them a satisfying snack choice. This fiber content can also contribute to weight management and reduce the risk of developing chronic diseases, such as type 2 diabetes, heart disease, and certain types of cancer.
However, it is important to be cautious about the potential risks associated with consuming mixed nuts that are oil roasted and salted. Oil roasting can increase the calorie content of the nuts, as additional oil is used during the roasting process. This can be a concern for individuals aiming to manage their weight or those with specific calorie restrictions.
Furthermore, the addition of salt to mixed nuts can contribute to excessive sodium intake. High sodium intake is linked to increased blood pressure, which can raise the risk of heart disease and stroke. Individuals with hypertension or other cardiovascular conditions should be particularly cautious about their salt intake and may opt for unsalted nuts instead.
Moreover, some people may have allergies or sensitivities to certain nuts, such as almonds, cashews, or walnuts. It is essential to be aware of any allergies or intolerances and avoid consuming mixed nuts that contain the particular nuts that trigger adverse reactions.
In conclusion, mixed nuts, specifically oil roasted, without peanuts, and with added salt, offer numerous nutritional benefits. They provide healthy fats, plant-based protein, essential vitamins and minerals, and dietary fiber. However, it is crucial to be mindful of the potential risks associated with their consumption, such as increased calorie content, excessive sodium intake, and the possibility of triggering allergies or sensitivities. As with any food, moderation and individual considerations should be taken into account when incorporating mixed nuts into one's diet.