Andy Montoya
Nuts and cheese are both popular snack foods, but which is healthier? On the one hand, nuts are calorie-dense and high in fat, but they also contain nutrients such as protein, fibre, vitamins, and minerals. Eating nuts has been linked to a reduced risk of heart disease and certain types of cancer. On the other hand, cheese is also calorie-dense and high in fat, but it provides calcium and protein. While both foods can be part of a healthy diet, it is important to practice portion control and make leaner choices when consuming them.
| Characteristics | Nuts | Cheese |
|---|---|---|
| Calories | High in calories per serving | Loaded with calories |
| Fat | High in fat, especially monounsaturated fat; some nuts are high in saturated fat | Loaded with artery-clogging saturated fat |
| Protein | Good source of protein | Good source of protein |
| Vitamins & Minerals | Good source of vitamins and minerals, including vitamin E, potassium, and magnesium | Provides calcium |
| Cholesterol | Can help reduce "bad" LDL cholesterol and raise "good" HDL cholesterol | May contribute to raised cholesterol levels |
| Portion Size | Recommended portion size is 30g (a small handful) or 1 oz | Recommended portion size is 1 oz |
| Health Benefits | May reduce risk of heart disease, support immune health, and lower risk of colon cancer | N/A |
| Downsides | Overeating certain types of nuts (e.g., Brazil nuts) can lead to selenosis or high selenium levels; salted or flavored nuts can be high in sodium | Can contribute to weight gain if consumed in large quantities |
| Leaner Choices | Almonds, pistachios, and sunflower kernels have less fat | Feta, light cheese, cottage cheese, ricotta, mozzarella, and low-fat goat cheese have fewer calories and/or fat |
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What You'll Learn
- Nuts are high in calories, fat and protein but can help reduce cholesterol and support immune health
- Cheese is high in calories, fat and protein but provides calcium
- Nuts can be unhealthy when covered in salt, sugar or flavouring
- Cheese can be a healthier option when it's a leaner variety like feta or goat's cheese
- Eating nuts daily can reduce the risk of heart disease by 27%
Nuts are high in calories, fat and protein but can help reduce cholesterol and support immune health
Nuts are calorie-dense, with macadamia nuts containing the most calories, and they are also high in fat. However, the type of fat varies depending on the nut. Most nuts contain mainly unsaturated fat, either polyunsaturated or monounsaturated, while Brazil nuts, cashews, and macadamia nuts are higher in saturated fat. Nuts are also a good source of plant-based protein, with peanuts being a particularly rich source.
Despite being high in calories and fat, nuts can be a healthy snack when consumed in moderation. They are a good substitute for foods high in saturated fat and sugar, as they are satisfying due to their high protein and fibre content. A portion of nuts is typically considered to be 30 grams or a small handful, which is about 175 calories.
Research has shown that eating nuts can help reduce cholesterol levels. A 2015 review of 61 clinical trials found that consuming tree nuts, such as macadamia nuts, may lower LDL ("bad") cholesterol, triglyceride, and blood sugar levels. Additionally, eating hazelnuts, pistachios, and walnuts may help raise "good" HDL cholesterol levels.
Nuts also provide various other health benefits. They are a source of vitamins, minerals, and antioxidants, which can help support immune health and reduce the risk of certain diseases. For example, almonds have been found to reduce LDL cholesterol, inflammatory markers, and hemoglobin A1c, a marker of blood sugar control. Furthermore, nuts may aid in weight loss and maintenance, with one review indicating that almonds helped reduce body mass index (BMI) while walnuts lowered body fat.
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Cheese is high in calories, fat and protein but provides calcium
Cheese is a food that is often enjoyed by many, but it is important to be aware of its nutritional content and how it can impact your health. While cheese provides essential calcium and protein, it is also high in calories and fat, which can have negative consequences if consumed in excess.
Cheese is a dairy product that has been consumed for thousands of years. It is made by curdling milk, usually from cows, goats, or sheep, and then draining and processing the curds to create a variety of flavours and textures. This process results in a food that is high in fat and calories. For example, a 1-ounce cube of cheese contains approximately 120 calories and 10 grams of fat. This relatively small amount of cheese can easily be consumed in a single sitting, especially when paired with crackers or bread.
The high-calorie content of cheese is a concern for those watching their weight. A single ounce of cheese can contribute to a significant portion of an individual's daily caloric intake. If one is not mindful, it is easy to exceed the recommended daily calorie limit, leading to weight gain over time. Therefore, it is important to practice portion control when consuming cheese. Nutritionists recommend opting for grated cheeses, such as parmesan or romano, as their strong flavour means a smaller amount can be used, resulting in fewer calories consumed.
In addition to the high-calorie content, cheese also contains a significant amount of fat, including saturated fat. Saturated fat has been linked to increased levels of "bad" LDL cholesterol, which can, in turn, lead to a higher risk of heart disease. However, it is important to note that not all fats are created equal. Cheese also contains beneficial unsaturated fats, including monounsaturated and polyunsaturated fats, which can help to lower "bad" cholesterol levels. Nevertheless, it is crucial to consume cheese in moderation to maintain a healthy balance of fats in the body.
Despite the high-calorie and fat content, cheese provides essential nutrients, particularly calcium. Calcium is necessary for maintaining strong bones and teeth, and cheese is an excellent source of this mineral. Additionally, cheese is a good source of protein, which is vital for muscle growth and repair. Therefore, consuming cheese in moderation can provide these important nutrients as part of a balanced diet.
In conclusion, while cheese is high in calories and fat, it also provides valuable calcium and protein. The key to including cheese in a healthy diet is moderation and portion control. By being mindful of the amount and type of cheese consumed, individuals can enjoy the benefits of this tasty food while maintaining a nutritious and balanced diet.
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Nuts can be unhealthy when covered in salt, sugar or flavouring
Nuts are a nutritious snack, offering a range of health benefits. However, they can become unhealthy when covered in salt, sugar, or flavouring. Firstly, salted nuts can be high in sodium, which may lead to increased thirst and subsequent alcohol consumption. This can be problematic, especially at parties or social gatherings where nuts are often served. To avoid this, opt for plain nuts or choose unsalted varieties.
Another issue with flavoured nuts is the addition of sugar. Sugar-coated nuts, such as honey-roasted nuts, can add extra calories and simple carbohydrates, which may lead to weight gain and spikes in blood sugar levels. It is advisable to choose dry frying or toasting methods to enhance the flavour of plain nuts instead of adding sugar.
Some flavoured nuts may also contain artificial flavourings and additives, which can detract from the natural health benefits of nuts. These additives may include preservatives, colours, and flavours that are not beneficial for overall health and well-being. By choosing plain nuts and adding your own spices and seasonings, you can enhance the flavour without compromising nutrition.
Additionally, the preparation and portion size of nuts matter. Roasted nuts, for example, may be higher in calories due to the added oils and fats used in the roasting process. It is recommended to follow the USDA My Plate guidelines for appropriate serving sizes, which vary depending on age and calorie needs. As a general guideline, a portion of nuts is considered to be 30 grams or a small cupped handful.
While nuts can be a healthy snack, it is important to be mindful of their preparation and consumption. Choosing plain, unsalted, and unsweetened nuts in appropriate portions can provide various health benefits without the negative consequences of added salt, sugar, or flavourings.
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Cheese can be a healthier option when it's a leaner variety like feta or goat's cheese
While nuts are a nutritious snack, they are calorie-dense and high in fat. Nuts are a good source of nutrients, such as protein, fibre, vitamins, and minerals. They also contain heart-healthy fats and have antioxidant and anti-inflammatory properties. However, the preparation and portion sizes of nuts matter. Roasted, salted, or flavoured nuts can be high in sodium, and a serving of nuts is typically only around 30 grams or one ounce. Overeating certain types of nuts, such as Brazil nuts, can lead to selenosis or high selenium levels.
On the other hand, cheese also provides calcium and protein but is loaded with calories and artery-clogging saturated fat. A small 1-ounce serving of cheese contains 120 calories and 10 grams of fat. However, not all cheeses are created equal in terms of their health impact. Leaner varieties, such as feta cheese, are less dense than cheddar, so 1 ounce has half the calories. Other healthier options include light cheese, cottage cheese, ricotta cheese, mozzarella, and goat cheese. Low-fat goat cheese, for example, has only 45 calories and 3 grams of fat per ounce.
Therefore, while both nuts and cheese can be part of a healthy diet, it is important to practice portion control and make leaner choices when possible. Grated cheeses like parmesan and romano have a strong flavour, so a little goes a long way, resulting in fewer calories consumed. Similarly, choosing unsalted nuts and plain nuts over dry-roasted, salted, or flavoured nuts can reduce sodium intake.
In summary, cheese can be a healthier option when opting for leaner varieties like feta or goat cheese, but moderation and attention to portion sizes are crucial for both nuts and cheese.
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Eating nuts daily can reduce the risk of heart disease by 27%
Nuts are calorie-dense, but they are also nutritious and contain heart-healthy fats, vitamins, minerals, and antioxidants. Research has shown that eating one serving of nuts daily may reduce the risk of heart disease by 27% compared to those who eat only one serving per week, which lowered the risk by 4%. For reference, one serving of protein is equivalent to 12 almonds, 24 pistachios, 7 walnut halves, or 2 tablespoons of nut butter.
It is important to note that the portion size of nuts you eat matters. Nuts have a high fat content and are high in energy. While most nuts contain mainly unsaturated fat, some, like Brazil nuts, cashews, and macadamia nuts, are higher in saturated fat. Consuming too much saturated fat can contribute to raised cholesterol levels, so it is recommended to eat these nuts only occasionally.
The type of nut you eat may also affect the number of antioxidants you ingest. Almonds and cashews, for example, have the most significant amounts of tocopherol, a form of vitamin E that is an antioxidant associated with lower inflammation and cancer risk.
While nuts have potential health benefits, how they are prepared also matters. Roasted salted or flavored nuts can be high in sodium, which could lead to high blood pressure and put you at higher risk of heart disease, stroke, and heart failure. If you have specific health concerns, such as high blood pressure or diabetes, it is recommended to choose unsalted nuts.
Overall, eating a small handful of nuts every day can be a healthy snack choice, especially if you are mindful of the portion size and the type of nuts you are consuming.
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Frequently asked questions
Both nuts and cheese can be part of a healthy diet, but they should be consumed in moderation. Nuts are a great source of nutrients, such as protein, fibre, vitamins, and minerals, and can help reduce the risk of heart disease. However, they are calorie-dense and can be high in sodium if salted. Cheese provides calcium and protein but is loaded with calories and saturated fat.
Nuts are a good source of heart-healthy fats, and they have antioxidant and anti-inflammatory properties that may help prevent tumour formation. Nuts have also been linked to a reduced risk of colon cancer and heart disease. Some nuts, such as almonds, are rich in vitamin E, which supports immune function and protects cells against oxidative damage.
Cheese is a good source of calcium and protein. Grated cheeses, such as parmesan and romano, have strong flavours, so you tend to eat less and consume fewer calories.
When it comes to nuts, it is recommended to consume them in moderation, with a serving size of around 30 grams or 1 ounce. Plain nuts are healthier than dry-roasted, salted, or flavoured nuts, which can be high in sodium and sometimes sugar. For cheese, it is important to watch portion sizes as it is calorie-dense. Opt for leaner choices like feta, light cheese, cottage cheese, ricotta, mozzarella, or low-fat goat cheese.
