UNSALTED PEANUTS
THESE MAKE A NUTRITIOUS SNACK, especially when in their skins. A 30g portion not only packs in useful amounts of the B vitamin folate, but also 10% of your daily zinc and 5% of your iron. Do watch your serving sizes, however. A 30g portion gives you 179 calories, but it’s so easy to go beyond this! Eat them slowly and give them an opportunity to ‘work’, though, and they’ll leave you feeling satisfied for a few hours after eating. This hunger-busting effect comes from a combination of protein, good oils and fibre and the fact that they don’t lead to a rapid rise and fall in blood sugar levels. In a 30g serving you’ll get 8.9g protein, which is about the same as in an egg, and just 1.8g total sugars, plus 2.5g fibre and virtually no salt at all. Evidence suggests that eating nuts in their skins may lower the total amount of fat in the nuts that can be absorbed, so you may not be getting quite as many calories as the nuts actually contain.