Are tree nuts high in fat?

Fats fall into three main categories; Unsaturated fats, Saturated fats, and Trans fats. Of the three, Unsaturated fats are considered healthy and should be a part of every balanced diet. They are often referred to as good fats and are essential to the human body. Most nuts are rich in Unsaturated fats!   

1) Unsaturated fats are mostly found in nuts, vegetables, and fish. They reduce bad cholesterol, boost good cholesterol, and promote heart health. They also help with the absorption of certain vitamins (A, D, E and K) and are essential to every cell in the body. One thing to note is that Unsaturated fats remain liquid at room temperature.

ⓘ Tree nuts are a great source of unsaturated fat (good fat). From the polyunsaturated fats found in Brazil nuts and walnuts, to the monounsaturated fats in almonds, pecans, hazelnuts, and pistachios, tree nuts are very healthy when consumed regularly as part of a balanced diet. Unsaturated fats are divided into subgroups called Monounsaturated fats and Polyunsaturated fats. Both groups help lower bad (LDL) cholesterol levels and maintain overall cell health. Polyunsaturated (omega-3 and omega-6) fats also play a role in blood clotting and the building of cell membranes. Research shows that omega-3 can lower triglyceride levels and increase good cholesterol (HDL) levels, while omega-6 may reduce the risk of heart disease or stroke.

Bottom line: Unsaturated fats are healthy fats and should be a part of every healthy diet.

2) Saturated fats can be found in high-fat meals like beef, pork, poultry (with skin), eggs, and high-fat dairy products such as cheese, butter, and ice cream. Saturated fats are also referred to as solid fats because they become solid at room temperature.

Too many servings of foods containing saturated fats can cause heart-related issues, high cholesterol, inflammation and weight gain. In fact, the American Heart Association suggests that no more than 6% of your caloric intake be from saturated fats (we’ll teach you how to calculate ‘calories from fat’ later in this article).

Bottom line: Saturated fats should be consumed in moderation

3) Trans fats are mostly found in products containing partially hydrogenated oils (PHO). Like saturated fats, trans fats become solid at room temperature. These oils build up in the bloodstream and can cause serious health issues like high cholesterol, heart disease, or diabetes.

In 2020 the FDA banned the sale of products containing partially hydrogenated oil, effectively banning most trans fats, but trace amounts can still exist in certain food products. The FDA requires that Trans fat amounts appear on a nutrition label only if a single serving contains more than 0.5 grams of Trans fat. Levels under 0.5 grams can be listed as 0g so multiple servings containing trace amounts of Trans fat can quickly add up! Watch out for some commercial baked goods, fried foods, margarine, and other foods that may contain partially hydrogenated oils (PHO).

Bottom line: Trans fats are considered bad fat that should be avoided.