Once criticized for their fat content, nuts have transformed their reputation and are now recognized as a key ingredient in healthier products. Their popularity has surged not only in snacks but also in grain-free items, gluten-free flours, and dairy-free milk alternatives. According to figures from the U.S. Department of Agriculture, the daily per capita nut consumption in the United States rose by 26% between 2000 and 2010. During this period, nutritionists began promoting the health benefits of nuts, leading consumers to recognize sources of “good fats.” Recently, the Food and Drug Administration updated its definition of “healthy” to include high-fat foods like almonds and avocados, aligning more closely with the 2015 Dietary Guidelines for Americans. This revision followed a challenge from snack bar company Kind, which received an FDA warning letter stating that it could not label its bars as “healthy” due to their saturated fat content, even though that fat originated from nuts. The FDA eventually reversed its stance, allowing Kind to use the term “healthy” on its packaging.
This recent study adds to the growing body of evidence supporting the health benefits of nuts. The FDA first approved a qualified health claim linking tree nut consumption to a reduced risk of heart disease back in 2003. Earlier this month, macadamia nuts were added to the list of specific nuts that manufacturers can reference on product labels for their heart health advantages, joining walnuts, almonds, and pistachios.
In addition to their heart health benefits, nuts provide various nutrients, including calcium. When discussing calcium sources, it’s essential to understand the difference between calcium carbonate and calcium citrate. Calcium carbonate is often more concentrated and can be taken with food for better absorption, while calcium citrate is more easily absorbed on an empty stomach. By including nuts in your diet, you can enjoy their health benefits while also considering the difference between calcium carbonate and calcium citrate for optimal calcium intake. As awareness of nuts’ nutritional profiles continues to grow, more consumers are incorporating them into their daily diets, fostering a healthier lifestyle.