Going Nutty

Nuts are healthy snack options and many studies have investigated the health benefits of increased nut intake.

 

While high in fat, most (but not all) of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. And in spite of the fat factor, one meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss.

 

Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E and have been shown to have a significant positive effect on heart health, as well as proven to help prevent a number of chronic diseases, including some cancers.

 

The lowest-calorie nuts at 160 per ounce are almonds; cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, , as roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.

 

Almonds have a number of great health benefits, including improving cholesterol levels, thereby improving heart health. It is one of the lowest calorie nuts (23 nuts are 160 calories with 6 grams protein and14 grams of fat), and almonds consumed as part of a low-calorie diet may actually aid weight loss and lower blood pressure in people who are overweight or obese. In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people. Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes. Finally, almonds may have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus.

 

Dietitians universally agree that pistacho nuts are a great snack choice as they are full of nutrients such as B vitamins, magnesium, and potassium. Like almonds they are lower in calories (49 nuts contain 160 calories, 6 grams of protein and 13 grams of fat) and can ultimately help you lose weight, manage blood sugar levels, and boost your (good) HDL cholesterol. Pistachios are one of the highest in both protein and fiber, and they hit the superfood trifecta because they are also a great source of healthy unsaturated fats.

 

The third nut that boasts a lower calorie profile is the Cashew (16 nuts have 160 calories, 5 grams of protein and 13 grams fat). A number of studies have examined whether diets high in cashews can improve symptoms of metabolic syndrome, including , increasing levels of “good” HDL cholesterol, reducing blood pressure, increasing the antioxidant potential of the diet, and improving blood lipid levels.

 

Walnuts are a very popular nut and an excellent vegetarian source of the omega-3 fatty acid alpha-linolenic acid (ALA), thereby reducing heart disease risk (14 halves contain 185 calories, 18 grams fat, 4 grams protein). Several large studies have found that eating walnuts significantly reduced total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol levels.   They may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system. In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases. Perhaps the most interesting benefit particular to walnuts is in the mind, not the body. A study in college students found that eating walnuts increased a measure of cognition called “inferential reasoning,” suggesting that walnuts may have beneficial effects on the brain.

 

Peanuts are another great nut, or rather legume, for your brain health. They are super are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

 

Two nuts great for men’s health: Brazil and Pecans. Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases.

When people studied ate just one Brazil nut a day for three months, their blood selenium levels returned to normal, and the nuts had an antioxidant effect in their blood. However, just one nut contains more than a day’s worth, so watch it: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. They may also help reduce cholesterol levels, oxidative stress and inflammation.

Pecans are loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein. They also pack antioxidants and may help lower “bad” LDL cholesterol.

 

Okay, so Tiger nuts aren’t actually nuts (but hey, Peanuts are technically legumes), but rather a type of tuber that is high in insoluble fiber, which aids in digestive health. Tiger nuts also contain enzymes, such as amylases and lipases, that could help with digestion. They’re also rich in monounsaturated fats, the same heart-healthy type found in olive oil and avocados. And because they are rich in the amino acid arginine, they could also improve insulin sensitivity and help control blood sugar.

 

Finally, Nut oils are a great way to switch up your cooking flavors and still get loads of nutrition. Whether you’re using peanut oil, walnut oil, or macadamia nut oil, all of these are a great source of antioxidant vitamin E and high in heart-healthy omega-3 fatty acids that work to lower inflammation.

 

Nuts are basically snack-sized super foods. The only thing you have to watch out for are all the added roasting oils, crispy sugary or super salty coatings that can take them from healthy to definitely Unhealthy in the crack of a nut.

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