For years, nuts have been branded as diet saboteurs—high in fat, packed with calories and dangerously easy to overeat. But Gabriela Peacock, the nutritionist whose clients include members of the royal family, believes that reputation deserves a rethink.
Her simple suggestion for an everyday health boost? Add a Brazil nut to your routine.
Brazil nuts offer an impressive range of benefits. They can support the immune system, help protect cells from damage and may reduce the risk of heart disease, largely because they are one of the richest food sources of the essential mineral selenium.
Ms Peacock, whose clients include Princess Beatrice, says their appeal also extends to hair health. Brazil nuts may help encourage healthy growth and reduce breakage—making them a particularly appealing addition to the diet.
And the potential benefits do not end there. A recent study found that young adults who ate 50g of walnuts with breakfast performed better in memory tests.
Other research has associated nut consumption with lower rates of diabetes and depression, while also pointing to possible benefits for fertility and brain function in later life.
Yet the average person in Britain eats just 6g of nuts each day. Experts say that means many of us may be missing out on valuable vitamins and minerals, beneficial fats and an easy source of protein.
So which nuts offer the greatest advantages—and how many should we eat? We asked leading nutritionists to explain.
On the latest episode of her podcast Don’t Judge Me, Ms Peacock raided the fridge of businesswoman Lauren Cowell, wife of X Factor judge Simon Cowell, and said she is missing a trick by throwing away Brazil nuts
Why nuts won’t make you fat
The concern is understandable: a small handful of almonds contains more than 150 calories, and Brazil nuts rank among the fattiest plant-based foods available.
However, studies suggest that the calories in nuts do not affect the body in quite the same way as those in highly processed foods such as biscuits and crisps.
Research from the US Department of Agriculture has shown that the body does not absorb all the fat found in nuts. Approximately one-fifth of the calories in almonds and walnuts may pass through the digestive system unabsorbed, as some of the fat remains trapped within their fibrous cell walls.
‘Nuts are incredibly nutrient-dense, but the body doesn’t utilise every calorie they contain,’ says registered nutritionist Grace Kingswell. ‘That’s why they don’t have the same impact on weight gain as other high-fat foods.’
Nuts also combine protein, fibre and unsaturated fat, a combination that can curb hunger and help maintain steadier blood-sugar levels. As a result, people may be less tempted to snack between meals.
A review of weight-loss trials published last year even found that some participants who included nuts in their eating plans lost more weight than those who avoided them.
Rather than undermining a diet, nuts may therefore help with weight management when portions are kept sensible. The usual recommendation is around 30g a day—the equivalent of a small handful.
Walnuts boost brainpower
Walnuts are often labelled a brain food because they contain omega-3 fatty acids, protein and polyphenols in particularly useful amounts.
In a University of Reading study, young adults who added 50g of walnuts to breakfast recorded quicker reaction times and better memory during the rest of the day.
Omega-3 fats are already thought to help shield against Alzheimer’s disease and stroke, and the Reading trial was the first to show even a single serving of walnuts could deliver a measurable mental boost.
Brazil nuts pack a punch
Brazil nuts are one of the richest sources of selenium, a key nutrient for thyroid health.
Ms Peacock said: ‘Selenium is a really good antioxidant. It’s another kind of mineral which you need in your diet. It’s very important for your hair.’
According to the NHS, men need around 75mcg per day, while women need 60mcg.
Just one to two nuts per day provide a full day’s requirement – but Ms Kingswell warns it’s important not to overdo it, as too much selenium can be toxic.
Despite being high in saturated fats, Brazil nuts also contain magnesium, copper and phosphorus, and a small study even suggested a single monthly serving could lower cholesterol faster than statins.
Public health nutritionist Dr Emma Derbyshire adds that older adults in particular often fall short on selenium, making Brazil nuts a useful addition in moderation.
Almonds help the gut
Almonds stand out for fibre, with a 30g serving providing around 4g – helping to boost gut health, immunity and digestion.
This creates a more diverse gut microbiome which helps promote regular bowel movement and proper digestion. Adequate fibre intake also helps us feel fuller for longer, lowering the risk of over-eating.
Almonds are also rich in vitamin E, with a 30g portion containing just over 7mcg – almost double the daily recommended intake for adults.
Several studies have even linked higher vitamin E intake to lower rates of heart disease, Alzheimer’s and cancer, although more research is needed to confirm these findings.
Pecan nuts
Pecans can help keep heart disease at bay, by lowering levels of so-called ‘bad’ cholesterol that builds up in the arteries and increases the risk of heart attack and stroke.
One study, published in the journal Nutrients – which examined more than two decades of research – found that those who regularly ate between 30g to 60g of pecans a day had lower low-density lipoprotein (LDL) cholesterol.
This is partly thanks to the nut’s high vitamin E content, which helps prevent LDL cholesterol from becoming toxic and proinflammatory.
Nut butters under scrutiny
Nut butters have surged in popularity. Almond, hazelnut and pistachio butters are marketed as healthier swaps for peanut butter, and indeed they provide protein, fibre and good fats.
But not all spreads are equal. ‘There are a lot of nut butters on the market that are full of palm oil or sugar,’ says Ms Kingswell.
‘It’s important to look for one that’s 100 per cent nuts, with maybe just a pinch of salt.’
Whole nuts, she adds, remain slightly higher in fibre and may be better for blood sugar control.
Because nut butters are so concentrated, it’s easy to eat far more than you realise – a tablespoon can contain the equivalent of several handfuls of nuts, meaning calories mount quickly.
Easy ways to add them in
Still, for most people, the benefits far outweigh the drawbacks.
Dr Derbyshire says: ‘Nuts are great as they are, but they can be paired to further improve nutrient absorption and balance.’
Pairing them with berries or oranges, she explains, enhances the iron absorption from nuts, while sprinkling them on top of yogurt can provide ‘an array of complementary amino acids, known as protein synergy’.
Ms Kingswell added that activating nuts – which involves soaking them overnight and then slowly dehydrating them in the oven – can make the nutrients more bioavailable and easier to digest.
Because they are naturally low in carbohydrates but high in fibre and healthy fats, nuts also make an ideal snack for people looking to manage blood sugar or improve their diet.
‘Despite decades of diet advice and campaigns, we are still not better off when it comes to our nutrition and this includes brain and immunity nutrients,’ says Ms Kingswell.
‘We need to get back to the basics of snacking on and cooking nutrient-dense fresh foods and minimising sugary, fatty snacks.
‘In an ideal world, people should be able to get all the nutrients they need from their diets.’
