{"id":80899,"date":"2022-09-24T10:00:08","date_gmt":"2022-09-24T15:00:08","guid":{"rendered":"https:\/\/wbcboxing.com\/?p=80899"},"modified":"2022-09-23T14:01:50","modified_gmt":"2022-09-23T19:01:50","slug":"wbc-nutrition-committee-the-good-fats-in-nuts","status":"publish","type":"post","link":"https:\/\/wbcboxing.com\/en\/wbc-nutrition-committee-the-good-fats-in-nuts\/","title":{"rendered":"WBC Nutrition Committee: The good fats in nuts"},"content":{"rendered":"

WBC Nutrition Committee: The good fats in nuts<\/b><\/span><\/h2>\n

\u00a0<\/span>By Dr. Phillip Goglia<\/b>\u00a0<\/span><\/p>\n

\u00a0<\/span>As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories. That’s why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.\u00a0<\/span><\/p>\n

Instead of eating unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil.\u00a0<\/span><\/p>\n

A serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won’t do your heart any good.\u00a0<\/span><\/p>\n

Walnuts are one of the best-studied nuts, and it’s been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. And peanuts \u2014 which are technically not a nut, but a legume, like beans \u2014 seem to be relatively healthy.\u00a0<\/span><\/p>\n

Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they’re covered with chocolate, sugar or salt.\u00a0<\/span><\/p>\n

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.\u00a0<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Type of nut\u00a0<\/b><\/span><\/p>\n<\/td>\n

\n

Calories\u00a0<\/b><\/span><\/p>\n<\/td>\n

\n

Total fat (saturated\/unsaturated fat)*\u00a0<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Almonds, dry-roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

169\u00a0<\/span><\/p>\n<\/td>\n

\n

15 g (1.1 g\/12.9 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Almonds, raw\u00a0<\/span><\/p>\n<\/td>\n

\n

163\u00a0<\/span><\/p>\n<\/td>\n

\n

14 g (1.1 g\/12.2 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Brazil nuts, raw\u00a0<\/span><\/p>\n<\/td>\n

\n

186\u00a0<\/span><\/p>\n<\/td>\n

\n

19 g (4.3 g\/12.8 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Cashews, dry-roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

163\u00a0<\/span><\/p>\n<\/td>\n

\n

13.1 g (2.6 g\/10 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Chestnuts, roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

69\u00a0<\/span><\/p>\n<\/td>\n

\n

0.6 g (0.1 g\/0.5 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Hazelnuts (filberts), dry-roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

183\u00a0<\/span><\/p>\n<\/td>\n

\n

17.7 g (1.3 g\/15.6 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Hazelnuts (filberts), raw\u00a0<\/span><\/p>\n<\/td>\n

\n

178\u00a0<\/span><\/p>\n<\/td>\n

\n

17 g (1.3 g\/15.2 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Macadamia nuts, dry roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

204\u00a0<\/span><\/p>\n<\/td>\n

\n

21.6 g (3.4 g\/17.2 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Macadamia nuts, raw\u00a0<\/span><\/p>\n<\/td>\n

\n

204\u00a0<\/span><\/p>\n<\/td>\n

\n

21.5 g (3.4 g\/17.1 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Peanuts, dry roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

166\u00a0<\/span><\/p>\n<\/td>\n

\n

14 g (2g\/11.4 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Pecans, dry roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

201\u00a0<\/span><\/p>\n<\/td>\n

\n

21 g (1.8 g\/18.3 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Pistachios, dry roasted\u00a0<\/span><\/p>\n<\/td>\n

\n

161\u00a0<\/span><\/p>\n<\/td>\n

\n

12.7 g (1.6 g\/10.5 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Walnuts, halved\u00a0<\/span><\/p>\n<\/td>\n

\n

185\u00a0<\/span><\/p>\n<\/td>\n

\n

18.5 g (1.7 g\/15.9 g)\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

WBC Nutrition Committee: The good fats in nuts \u00a0By Dr. Phillip Goglia\u00a0 \u00a0As much as 80 percent of a nut is fat. Even though most of [\u2026]<\/span><\/p>\n","protected":false},"author":9,"featured_media":80900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[121,120],"tags":[],"class_list":["post-80899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-main-news","category-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts\/80899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/comments?post=80899"}],"version-history":[{"count":0,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts\/80899\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/media\/80900"}],"wp:attachment":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/media?parent=80899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/categories?post=80899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/tags?post=80899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}