This time of year, squirrels and passers-by without manners load up on the black walnuts from our neighbor's tree.
For the squirrels, the process of cracking open the nuts involves dropping the deep-green, tennis-ball shaped goodies from the treetops. Smashed, the ball reveals its contents: A black-shelled walnut.
The more civilized thieves simply slice their way to the nut, cracking it open with a V-shaped nutcracker.
That's a tough way to get the handful -- or 1/3 cup to be precise -- of tree nuts that dietitians recommend humans eat each day. In addition to walnuts, almonds, Brazils, cashews, hazelnuts, pecans, pine nuts, pistachios and macadamias all grow in trees.
Studies show that scant amount, eaten five or more times weekly, may reduce the risk of developing diabetes and heart disease, says Maureen Ternus, executive director of the California-based International Tree Nut Council Nutrition Research & Education Foundation.
Ternus, a dietitian, says a recent survey showed 34 percent of Americans ate nuts, but only about half of the 1.5 ounces recommended daily.
Even so, U.S. Department of Agriculture figure show more Americans are turning to tree nuts. Consumption has jumped 45 percent in the last decade.
Ternus says the nuts provide the trifecta of protein, good fats and fiber. Combined, you get that full feeling from just a little bit.
But for years, the nut industry has had to battle the bad p.r. that nuts are too high in calories and fat.
As with everything, portion control is important, Ternus says. She likes the slogan "it's a handful, not a canful." A 1.5-ounce serving of almonds and cashews is 240 calories, while the meaty and heavier macadamias and pecans are 300 calories. Contrast that to a one-ounce bag of most pretzels, which has 110 calories and 1 gram of dietary fiber -- something many dietitians say should be a guide for those looking to eat healthy. Many dietitians suggest that 3 to 4 grams per serving should be the minimum, and almonds and pecans deliver there, with just over 4 grams per serving.
Despite the presence of our neighbor's black walnut-producing tree, with its gorgeous fern-like leaves, most of the nuts Americans eat come from farms in the United States. California grows pistachios, almonds and walnuts, while Oregon grows most of the hazelnuts we eat. Pecans come from the South, particularly Georgia. Hawaii and Australia provide most of the macadamia nuts we consume. Obviously Brazil nuts are imported as are cashews, which come from India.
Curious about an unusual edible or kitchen tool? Want to share some mysteries in your own cabinets? E-mail the Food Detective at ldonovan@suntimes.com.
No comments:
Post a Comment