― A variety of nuts are used in Indian cooking. Nuts can be a healthy food. Just be careful of their salt (sodium) and calories! ∙ A handful of nuts a day (about 1/4 cup) promote health, can improve glycemic control, lower your risk of heart disease and help prevent a heart attack. ∙ Nuts do not have cholesterol but they do have fat. You can count on 160 – 200 calories per one ounce of nuts. Some people object that nuts are fattening – and of course they are if you eat them all [...].