Do you avoid nuts and seeds because you’ve heard they’re “too fattening” or “unhealthy?” It’s time to put those fears to rest. Nuts and seeds are nutritional powerhouses that deserve a spot in your daily routine.
Why do they have such a bad reputation? Let’s rewind to the low-fat craze of the 1980s and 1990s. Back then, fat was villainized, and anything containing it—like nuts and seeds—was put on the “do not eat” list. But here’s the good news: modern nutrition science has evolved in our understanding of eating fat. In a nutshell (sorry, I couldn’t resist), the right kind of fat is healthy.
Why Nuts & Seeds Deserve a Place on Your Plate
The latest research shows that nuts and seeds offer a variety of health benefits that can’t be ignored.
• Heart Health: Studies from the University of Toronto reveal that eating nuts and seeds daily can lower LDL cholesterol (the “bad” kind) by five to 10 percent. That’s a small change that makes a big difference.
• Gut Health: Packed with fibre, nuts and seeds help maintain a healthy gut microbiome, a crucial part of overall well-being. Some scientists even consider the gut an additional organ in our bodies.
• Essential Nutrients: Selenium, zinc, magnesium, iron—the list goes on. These tiny superfoods are loaded with the minerals your body and brain need to thrive.
• Healthy Fats: Yes, they’re high in fat, but it’s the good kind. The polyunsaturated fats in nuts and seeds, including omega-3 and omega-6, can help reduce inflammation—a factor linked to heart disease, arthritis and even cognitive decline.
Nuts and seeds also feature prominently in the Mediterranean diet, widely regarded as one of the healthiest eating patterns in the world.
Portion Size: A Little Goes a Long Way
One thing the old research got right: nuts and seeds are calorie dense. But that’s not a reason to avoid them; it’s a reason to savour them! In other words, they aren’t a good choice to munch on mindlessly.
Here’s what a serving looks like:
• Nuts and seeds: ¼ cup (a small handful).
• Nut or seed butter: 2 tablespoons.
Think of nuts and seeds as action-packed snacks. A small portion delivers big benefits.
How to Add Nuts & Seeds to Your Day
Incorporating nuts and seeds is easy—and delicious! Here are some ideas:
• Sprinkle hemp hearts on your oatmeal for breakfast.
• Add a seed-based topper to your lunchtime salad.
• Dip apple slices in natural almond butter for a mid-afternoon snack.
• Try walnut-crusted chicken or a walnut-tofu burger for dinner.
• Treat yourself to a decadent yet healthy dessert, like my Chocolate Chia Pudding (recipe on page 21).
Chocolate Chia Pudding
This super simple recipe from my cookbook The Easy Sugar Detox Cookbook: 125 recipes for a sugar-free lifestyle is a delicious treat for my fellow dark chocolate lovers. If you prefer sweeter chocolate, add up to two teaspoons of sugar or a sweetener of your choice.
Ingredients:
3 tablespoons chia seeds
1 cup milk (dairy, plant-based alternative or canned coconut milk)
1 tablespoon cocoa powder
Directions:
1. Combine all the ingredients in a container with a lid. Stir well to thoroughly combine.
2. Leave at room temperature for 30 minutes.
3. Cover and refrigerate overnight.
Note: Don’t be tempted to skip the step of leaving the pudding at room temperature before putting it in the fridge. Skipping this step may prevent the gel from forming.
