Be it walnuts, pistachios, brazil nuts or almonds, the humble nut always seems to score a mention when superfoods are concerned - and with good reason.
Not only are they packed with nutrients, vitamins and rich in fibre and omega-3’s, they also boast a heap of health benefits (cholesterol-lowering! Blood sugar-balancing! Digestive aid!) to name but a few.
That said, thanks to the high calorie and fat factor, many of us are wary about chowing down on them regularly. That’s why we hit up dietician and former Aussie Diamond’s captain Nat Von Bertouch to settle the portion debate once and for all:
“Unsalted nuts are one of the best snacks you can eat. They fill you up, are a great source of fat, fibre and protein and are loaded with antioxidants,” she says.
“The perfect amount to eat in one sitting is 30gs, which is the equivalent of 20 almonds, 15 cashews, 20 hazelnuts or 8 walnuts.”
And as long as you stick to the “everything in moderation” rule, you can forget the notion that nuts are bad for your waistline.
“A small handful of nuts it’s not at all linked to weight gain – it may, in fact, help reduce the risk of obesity,” Nat explains.
“But because they are so high in fat and therefore kilojoules, any more than two handfuls at once would be overdoing it.”