Go nuts, for nuts!


Nuts contain protein, fibre and essential fats among other wonderful nutrients.

From a fructose point of view, you'd find it difficult to find a bad nut.  All have variable amounts of fibre which counteract the effects of any fructose in the nut.

Obviously if you go overboard with the nuts you will be consuming a lot of calories.  Generally though a small handful will satisfy you.

Its best to opt for nuts which are just the nut. Don’t go for roasted, salted, glazed or sweetened nuts. I find that if it's just the pure nut then the novelty wears off reasonable quickly and you don’t eat too many.

The general nutritional benefits of different nuts are;


Calcium rich, high in vitamin E and the skin is full of flavonoids.

Brazil nuts

They are a good source of selenium which supports immunity and helps wounds to heal.


They contain protein, and are a useful source of iron, zinc and magnesium.


Rich in carbohydrates and fibre.


They contain folate which plays a role in keeping an amino acid called homocysteine within normal levels. Homocysteine has been associated with heart problems and Parkinson's Disease.

Macadamia nuts

Add flavour and texture to food. Contain fibre, magnesium, calcium and potassium.


Full of plant steroids, associated with lowering cholesterol levels. A good source of vitamin B.


Rich in vitamin B6, have reasonable levels of lutein and zeaxanthin, two antioxidants that are important in protecting the eyes. Also contain potassium and fibre.


Have a good antioxidant content and are also a good source of omega 3.

Peanuts (actually a legume)

High in folate, healthy fats and vitamin E.

When you first reduce the amount of fructose you are eating nuts are a good alternative to your sweet treats. Carry a bagful around with you. You'll find that eventually you are eating less as you get out of the habit of nibbling between meals.