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What is a good substitute for nuts?

If you are allergic to nuts there are good substitutes such as olives, pumpkin seeds, sunflower seeds and avocados and are all excellent sources of the nutrients, including unsaturated fats, that nuts are famous for. Nuts are usually high in many nutrients, fat and protein. Anything with an edible kernel and hard shell is defined as a nut. This includes true nuts like chestnuts and acorns, but also things such as seeds, like Brazil nuts, or legumes, like peanuts.
Vandana  R. Sheth
Nutrition & Dietetics
Nuts provide numerous health benefits such as heart-healthy fats, protein, antioxidants, fiber, vitamins and minerals. Depending upon the reason for why you choose to avoid nuts, there can be different substitutes. For plant-based protein and fiber substitutes, enjoy beans and lentils in place of nuts. For heart-healthy fats, use olive oil, canola oil, soybeans, avocado, olives, flaxseeds. To enjoy as a snack in place of nuts, try dry, roasted soybeans and chickpeas or sunflower seeds.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.