13/06/2020
Pine NUTS !
Carbs
An ounce of dried pine nuts provides just under 4 grams of carbohydrate, with 1 gram of fiber and 1 gram of natural sugar.
Fats
Pine nuts derive their majority of calories from fat with 19 grams per ounce. Most of the fatty acids in pine nuts are from polyunsaturated fat (9.5 grams), followed by monounsaturated fat (5.3 grams). Pine nuts have minimal saturated fat, about 1.4 grams per ounce. Roasted pine nuts with added oil are higher in fat.
Protein
Pine nuts provide just under 4 grams of protein per ounce, making them lower in protein than true tree nuts, like walnuts, almonds, and pistachios.2
Vitamins and Minerals
Pine nuts are high in magnesium, iron, zinc, calcium, phosphorus, vitamin E, and vitamin K.
Health Benefits
Nuts and seeds are a nutritious addition to most any meal plan. The higher fat content of pine nuts provides unique benefits that are worth considering.
Improves Glycemic Control
Pine nuts offer a good balance of protein, fats, and fiber to keep blood sugar levels stable. Along with a favorable macronutrient profile, pine nuts have beneficial micronutrients for diabetes management as well.
The magnesium in pine nuts and tree nuts has been shown to improve glucose uptake by insulin.3 Additionally, the monounsaturated fat in pine nuts reduces hemoglobin A1c levels, a key marker of blood sugar control.
Supports Heart Health
Pine nuts provide several cardiovascular benefits that prevent heart attacks and stroke.4 Consuming three servings or more of pine nuts or tree nuts per week (compared to none) lowers the risk of heart failure and atrial fibrillation.
The L-arginine in nuts and seeds like pine nuts improves endothelial function by boosting the availability of nitric oxide (a natural vasodilator). Pine nuts are also rich in antioxidants and anti-inflammatory compounds that promote heart health in both the long-term and short-term.
