Tu Bishvat Has Arrived, A Holiday for Nuts

"Is it allowed to eat almonds and nuts on a weight loss diet?" many patients wonder. "Isn't it fattening?" Well, it's not! Nuts and almonds are a good and nutritious source of plant-based oil and protein. Additionally, they contain dietary fibers. And surprisingly, they aid in weight loss. Here is the complete guide for cracking nuts.

To roast or not to roast? That is the question. If you bought roasted nuts and almonds, you've probably got tasty and salty snacks. You can munch through a bowl of these easily without noticing. Look at your hands. See how much salt you've got on them? Roasted nuts contain a large amount of salt that isn't beneficial to anyone. Additionally, oil is destroyed by heat. So the roasting heat destroys the good oil in the nuts. This means you get the calories of the oil but lose all its good qualities. Eat fresh nuts and almonds.

The winning combination: You know those who open a date and insert a nut inside? It turns out it's a great idea. When you eat nuts or almonds with fruits, the oil from the nuts causes a relatively slow breakdown of the fruit sugars. True, it’s not a solution for diabetics, but for healthy people, it's excellent. Furthermore, this combination provides us with a balanced meal that includes the three macronutrients: carbohydrates from the fruits, and oil, and protein from the nuts. Such a meal suits a morning snack or an afternoon snack. Want it in style? Cut baby leaves, add a cup of dried cranberries, and a handful of nuts.

How much is enough? Even good things should be eaten in moderation. Overdo it – you’ll gain weight. The recommended amount is ten fresh almonds, or a handful of nuts, or two Brazil nuts. The most "profitable" to eat are almonds, as they contain relatively more protein at the expense of oil. Therefore, you can eat more of them. But it’s very important to diversify, as each type of nut has its own unique properties.

What to watch out for? It's very important to ensure freshness, as nuts tend to develop mold, especially peanuts. Buy only from places with high turnover. Prefer nuts and almonds sold in their shells. The shell protects them from oxidation. And if the color and texture are uneven, don’t buy them.

Who should avoid them? People prone to forming gallstones find it difficult to digest foods with a high fat concentration. Therefore, they will struggle to digest nuts. Young children might unfortunately choke on them, and elderly people with dental problems can’t manage them either. The solution – spreads. Don't give up on this excellent oil, just spread it. There’s an almond spread known as "Shkedia." It’s prepared like raw tahini. If you make your child a sandwich with a thin layer of "Shkedia" and a thin layer of honey, you'll get a halva taste. Worth it!! And no, don’t buy ready-made almond spreads that contain lots of sugar. You can buy nut spreads or peanut butter. Look at the ingredient list, some peanut butters have good ingredients.

Why is it good? We have become accustomed to thinking of oil as fattening. But there are oils that actually help with weight loss. Oil that comes from a good source participates in many processes in the body, including the weight loss process. Our hormones, such as insulin, adrenaline, thyroid hormone, and many more, depend on oil. Additionally, we need oil to absorb minerals like calcium.

Children: It turns out that before the invention of industrial candies, children were given nuts. Nowadays we fear choking, and rightly so. But what do you think about marzipan? It’s indeed a candy and contains sugar, but it’s made from ground almonds. Buy of course marzipan without food coloring.

Want to know more? Purchase the course series "Growing Healthy" taught by the naturopath Sarah Bar Asher, at the Jewish Campus of Hidabroot.

Sarah Bar Asher is a naturopath and lecturer on nutrition and the food industry. Barasher@zahav.net.il