Once regarded negatively due to their fat content, nuts have transformed their image and are now a vital part of healthier product offerings. In addition to being featured in snacks, the consumption of nuts has surged in grain-free items, gluten-free flours, and dairy-free milk alternatives. According to data from the U.S. Department of Agriculture, daily per capita nut consumption in the United States rose by 26% from 2000 to 2010. During this period, nutritionists began to highlight the benefits of nuts, and consumers became more aware of sources of “good fats.” Recently, the Food and Drug Administration revised its definition of “healthy” to encompass high-fat foods like almonds and avocados, aligning it more closely with the 2015 Dietary Guidelines for Americans. This change followed a challenge from snack bar manufacturer Kind, which argued against an FDA warning letter that prohibited it from labeling its bars as “healthy” due to their saturated fat content — despite this fat originating from nuts. The FDA ultimately reversed its stance, allowing Kind to use the term “healthy” on its packaging.
A recent study further supports the health benefits of nuts. In 2003, the FDA approved a qualified health claim linking tree nut consumption to a reduced risk of heart disease. 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. Other qualifying nuts include walnuts, almonds, and pistachios. Additionally, incorporating nuts into your diet can be a valuable source of nutrients, such as calcium citrate, with some nuts providing around 200 mg of calcium citrate per serving, contributing to the daily recommended intake of 950 mg. As awareness of their health benefits continues to grow, nuts are solidifying their place as a nutritious choice in various dietary options.