Like coffee, eggs and many other foods, nuts can be confusing. Are they good for you? But aren't they high in calories? Don't they cause weight gain? Should you snack on nuts?

Nuts really do have a split personality; they are healthy, but they do pack a lot of calories in a small handful. The good news is that nuts are a great choice to include in a diet that promotes lower cancer risk, according to the American Institute for Cancer Research. And you can eat a reasonable portion every day without fearing adding on the pounds. The key — like every other food — is the right portion.

Here's why they're good to include in your diet: Nuts have antioxidants and anti-inflammatory protection, which means they trap and neutralize highly reactive molecules before they can damage cells' DNA and start the cancer process. Antioxidants are the Pac-Man in your body for getting rid of free radical cells. Anti-inflammatory compounds offer dual protection by reducing the formation of free radicals and by putting the brakes on cell signals that support and promote cancer development, according to the American Institute for Cancer Research.

So, what about weight gain? Since nuts are a concentrated calorie source — 160 to 200 calories per ounce — it's natural to think they would be associated with weight gain. However, the fiber, protein and fat content in nuts may help reduce hunger, slowing how quickly food leaves the stomach.

To keep portions under control, it may be best to add nuts to foods rather than snacking on them mindlessly, which certainly can result in weight gain. To get their benefit without too many calories:

— Sprinkle a handful of nuts on hot or cold cereal or yogurt.

— Rather than croutons, add nuts to salads to give the same crunch.

— Toss nuts with stir-fried vegetables, pasta, brown rice or quinoa.

— Combine nuts with dried fruit for a trail mix.

— Add them to your favorite fruit and cheese tray.

— Use ground nuts to coat fish or chicken.

Q and A

Q: How do you make a sourdough starter, and is it better for you?

A: Sourdough is made with a fermented "starter" that contains wild yeasts and beneficial lactic acid bacteria along with flour and water. The starter is what gives sourdough breads their tangy taste. The fermentation process helps break down the grain molecules, making the bread easier to digest and your body better able to absorb more of the nutrients it contains. A study in Scientific Reports found sourdough wheat bread contained increased levels of 90 compounds, including essential amino acids and phytochemicals. It also has prebiotic benefits that promote good gut health. You can keep the starter in your refrigerator, feeding it weekly with additional flour and water, and bring it out to use in breads, pancakes and other baked goods.

RECIPE

I grew rosemary in my herb garden this year, so I was excited to find this recipe from Eating Well magazine that features rosemary and sirloin — a very lean cut of meat.

ROSEMARY AND GARLIC BASTED SIRLOIN STEAK

1 pound boneless top sirloin steak, trimmed

1 tablespoon extra-virgin olive oil

3/4 teaspoon kosher salt, divided

1/2 teaspoon ground pepper, divided

4 medium cloves garlic, minced

2 medium shallots, sliced lengthwise

1 1/2 tablespoons butter

1 sprig fresh rosemary, plus more for garnish

Let steak stand at room temperature for 30 minutes. Pat dry with paper towels. Brush with oil, and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat a large cast-iron skillet over medium-high heat. Add steak, and cook for 1 minute. Add garlic, shallots, butter and rosemary; cook, tilting the pan slightly to pool the butter and drippings on one side, for 1 minute. Use a spoon to baste the steak with the butter mixture. Flip the steak, and cook, basting occasionally, until a thermometer reads 125 degrees for medium-rare, 2 minutes more. Transfer the steak to a cutting board, and top with the shallots, garlic and rosemary. Cover loosely with foil; let stand for 10 minutes. Discard the rosemary sprig. Thinly slice the steak against the grain, and transfer to a serving platter. Spoon drippings from the pan and cutting board over the steak. Season with the remaining 1/4 teaspoon salt and pepper, and garnish with more rosemary, if desired. Serves 4 (3 ounces each).

Per serving: 216 calories; 23 grams protein; 3 grams carbohydrates; 12 grams fat (5 grams saturated); 71 milligrams cholesterol; 0 grams fiber; 408 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

Photo credit: ReadyElements at Pixabay