Healthy Hacks

Go Nuts for Nuts! Benefits of Our Favorite Nuts

Ah, nuts, Who doesn’t love a handful of cashews, almond trail mix or ooy gooy peanut butter on… well anything? (Minus those poor souls who are allergic to peanuts!) 

While delicious, nuts can be a controversial topic of health. Some claim they are healthy while others claim they cause weight gain due to their fat and calorie content. 

It can be confusing but we’re here to set the record straight: eaten in moderation, nuts can be a valuable addition to any healthy diet. Here’s just some of the reasons why we love nuts:

Nuts are Nutrient Dense

Nuts are a good source of several vitamins, minerals and antioxidants. Generally most nuts are high in Vitamin E, B vitamins (especially B6), magnesium, copper, iron and selenium. In fact, almonds are considered one of the best sources of vitamin E (with 48% RDI per serving!) which boosts the immune system and acts as an antioxidant, helping to protect the cells from free-radicals. 

Nuts are a Good Source of Healthy Fats

Yes, it’s true, nuts do have a lot of fat- about 12-14g of fat per 1 ounce serving depending on the type of fat. (Macadamia nuts have upwards of 21g per 1 ounce serving!)  However, they are comprised mostly of “good” monounsaturated and polyunsaturated fats which help to reduce blood pressure, cholesterol and manage blood sugars. 

Also noteworthy, the body cannot absorb 10-15% of the fat in nuts as it’s primarily stored in the nuts outer cell walls which is not digestible by the body. So regarding the fat in nuts, it’s really a win, win!

Still concerned about the fat? Get the taste and benefit of nuts without the fat in low-fat powdered peanut butter. Try our Best Selling IdealRaw Chocolate Peanut Butter Protein for a convenient way to get some. 

Nuts are Heart Healthy

Not only are the good mono- and poly- unsaturated fats in nuts heart healthy but also there is a good dose of magnesium in nuts which according to a study by Harvard School of Public Health helps to lower cholesterol and also contributes to maintaining the heartbeat. 

Inflammation is a major contributor to heart disease (as well as many other diseases) but the magnesium found in nuts is a strong anti-inflammatory and also helps to prevent blood clots. 

Additionally, Cells also need magnesium to regulate insulin and move glucose (sugar) out of the blood and into the cells for storage (to use later as energy), thus the magnesium in nuts also helps to regulate blood sugars. Together the magnesium and “good” fats in nuts help to keep the heart healthy.

Nuts are Protein and Fiber Rich

Nuts are a great source of plant-protein, on average 6g of protein per 1 ounce serving depending on the type of nut. That may not sound like a lot in our protein crazed world but consider 20-30% of the calories in peanuts and 30-40% in almonds is protein! 

Fiber is important for healthy digestion and heart health. 

Nuts Support Healthy Weight

The last benefit is possibly the most unexpected, however eating nuts are NOT associated with weight gain. Quite the contrary, regular consumption of nuts may support weight loss and help others maintain a healthy weight.  Since nuts are such a good source of both protein and fiber, they keep you satiated longer preventing snacking or overeating at meal time. 

So overall, nuts are a great source of protein, healthy fats, fiber, vitamins, minerals and antioxidants. Keep a handful of nuts prepared in a ziplock in your desk, purse or pantry to get your daily dose. You can also use our delicious Coconut Cashew bars for convenient on the go nutrition plus 15g of plant-protein! You can try those here:

Still not sure how to incorporate nuts into your diet? Try our almond and peanut recipes below!

Plant-Based Recipes

Banana Peanut Butter Blondies | Nutritious Recipe

2018-05-15 15:40:00By Camille Thiebaut

Plant-Based Recipes

7 Banana Almond Recipes To Go Nutty Over

2017-10-12 05:00:43By Alissa Kepas

Plant-Based Recipes

Vanilla Maple Almond Granola

2017-02-22 22:40:13By Alissa Kepas

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Amy Huber

Amy Huber

Writer and expert


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