A dietitian offers valuable advice on which nuts to steer clear of and why. While nuts are a nutritious addition to any diet, some can pose health risks if not selected carefully.
Packed with healthy fats, vitamins, minerals, protein, and fiber, nuts are undoubtedly a great dietary choice. However, not all nuts offer the same benefits. Dietitian Anna Jedrejová advises avoiding fried and flavored nuts due to their reduced nutritional value—but that’s not the only concern.
What to Watch for When Choosing Nuts
Jedrejová highlights that it’s not just the type of nut but also how it’s prepared and packaged that matters. “Are nuts worth eating? Absolutely! But it’s important to know what to look out for when purchasing them to ensure you’re gaining benefits, not harm,” she explains.
- Avoid Bulk-Sold Nuts
Jedrejová strongly discourages buying nuts sold in bulk. Although cheaper, they are often exposed to environmental factors like light, air, and moisture, increasing the risk of spoilage or mold growth.
“I especially recommend avoiding bulk nuts sold at markets, as their origins may be questionable,” she notes. - Beware of Moldy Nuts
Visible mold isn’t always necessary to signal a problem. Warning signs include discoloration and a musty smell. If these signs appear, discard the entire package rather than sorting through it. - Flavored and Salted Nuts
Salted nuts, though popular, are not the healthiest option. Jedrejová emphasizes that the safe daily intake of salt is no more than 5 grams. A 2022 Cambridge University study found that most European countries reported average salt intakes far exceeding this recommendation, with men consuming 5.39–18.51 grams and women 4.27–16.14 grams daily.
“Excessive salt is harmful, and many people consume far more than they should,” warns Jedrejová.Additionally, she advises avoiding nuts coated in salt, sugar, or batter to reduce unnecessary calories and additives. Whole, unprocessed nuts are a far better choice.
The benefits of unprocessed nuts
Jedrejová stresses that unprocessed nuts have longer shelf lives and are less prone to oxidation compared to shelled or ground nuts.
She also recommends steering clear of roasted or fried nuts. “Heat processing lowers their nutritional value,” she says. For maximum health benefits, opt for raw, naturally packaged nuts with intact shells and undamaged packaging to prevent oxidation and rancidity.
