Nuts and gut health
Healthy dietary patterns, including those that incorporate nuts, benefit gut health. And a healthy gut, in turn, plays a crucial…
Nuts and dentition
07 November 2022
Nuts and dentition
Dentition or ‘dental issues’ was the most common reason given by Australians for steering clear of nuts, according to a study published in the journal Nutrients (1).
University of Wollongong and University of Otago researchers surveyed 204 Australian health professionals on their knowledge of the health benefits of nuts, whether they recommend them, and the reasons provided by their clients for not eating nuts.
Among the findings on the barriers to nut consumption, more than half the health professionals (56.8%) said their clients reported having dental issues, which made it inconvenient and uncomfortable to eat nuts.
This mirrors findings from other countries, such as New Zealand, where dentition is a commonly-reported barrier to nut consumption (2).
Did you know? A secondary analysis of Australian Health Survey data found just 2% of Australians ate the recommended 30g (or a handful) of nuts a day, and 60% reported eating no nuts at all (3).
Dentition issues? Try these alternative nut forms
Studies have shown no significant differences in the health benefits between eating whole nuts and other forms of nuts, such as nut butters and ground nuts (4-6).
So, to overcome dentition issues with whole nuts, that some people face, and still reap the major health benefits of regularly eating nuts, try these nutritional powerhouses in alternative forms!
Have you tried these alternative forms of nuts?
| Chopped nuts | Buy chopped, blanched, sliced, or crushed nuts – or simply chop whole nuts at home before eating them. Research shows we more easily absorb fat from chopped nuts, compared with whole nuts. The type of fat in nuts is the heart-healthy mono- and poly-unsaturated fat. Tip: Blend chopped nuts into smoothies, add them to stir-fries and curries, and use them to coat fish or chicken before cooking. |
| Nut flours/meals | These finely-ground whole nuts can be used in baking or savoury cooking. They are gluten-free, and have a distinct nutty flavour. Some of the most common nuts used to make nut flour and meal are almonds, cashews, walnuts and hazelnuts. Did you know? Baked products made with nut flours/meals will be denser than traditional flours because they lack gluten. |
| Nut butters/pastes | Pure nut butters (those without added oil, sugar, salt or other flavours) are full of protein, fibre, and all the nutrients you’d find in whole nuts. You can make your own nut butter by blitzing your favourite nut in a food processor. Tip: Two tablespoons of nut butter is roughly equal to a handful (30g) of whole nuts. |
Did you know? Nuts contain essential nutrients needed for healthy teeth, such as calcium, magnesium, phosphorous and vitamin D.
References
- Tran, G.; Brown, RC.; Neale, EP. Perceptions of nut consumption amongst Australian nutrition and health professionals: An online survey. Nutrients, 2022. 14:1660.
- Yong, LC., et al. Barriers to and facilitators and perceptions of nut consumption among the general population in New Zealand. Public Health Nutr, 2017. 20:3166–82.
- Nikodijevic, CJ., et al. Nut consumption in a representative survey of Australians: A secondary analysis of the 2011–2012 National Nutrition and Physical Activity Survey. Public Health Nutr, 2020. 23:3368–78.
- Tey, SL., et al. Effects of different forms of hazelnuts on blood lipids and alpha-tocopherol concentrations in mildly hypercholesterolemic individuals. Eur J Clin Nutr, 2011. 65:117–24.
- Hyson, DA., et al. Almonds and almond oil have similar effects on plasma lipids and LDL oxidation in healthy men and women. J Nutr, 2002. 132:703–7.
- McKiernan, F., et al. Effects of peanut processing on body weight and fasting plasma lipids. Br J Nutr, 2010. 104:418–26.
Published November 7, 2022
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