Can the Canned Nuts
Nuts are good for you, no question. But most people get them from the snack section of the grocery store, or worse, the convenience store. That's a mistake.
Typical snack nuts are cooked, or roasted, in cheap cottonseed oil, a highly processed vegetable oil brimming with omega-6 fatty acids. Most of us have our omega-6 and omega-3 fatty ratios out of whack anyway, which leads to a host of inflammatory issues.
Cottonseed oil also contains over 50% linoleic acid, "the fat that makes you fat." Linoleic acid is unavoidable and fine in small amounts, but excess LA accumulates and causes fat gain and metabolic damage.
Roasting nuts may also deplete them of some of their protein and may damage their polyunsaturated fats. And what about "honey roasted"? Yeah, there's a drop of honey in there, but most of that sweetness comes from sugar and corn syrup. Check the label:
Note: You can sometimes find raw almonds in a can. Just check the label. These are fine.
What to Eat Instead
First, get out of the snack aisle. Head over to the baking section where you find the flours, chocolate chips, and cake mixes.
Hidden there are delicious bags of raw nuts: whole, halved, and chopped. Almonds, brazil nuts, cashews, walnuts, hazelnuts, macadamia nuts, whatever you want. And the bags aren't sneakily half-filled with cheap peanuts like mixed nuts in the snack section.
Eat them raw or cook them up yourself to enhance their flavor. All you have to do is drop nuts into a dry pan over medium heat. Stir them around until they begin to smell good. No oils required, and you get to control the amount of salt added.
You can also pop them into a 350 degree oven on a baking sheet for a few minutes. Sprinkle with cinnamon or cayenne for a kick.