If you’re allergic to nuts of any kind, avoid them to prevent a reaction.
From pecans and pistachios to walnuts and almonds, nuts are simply delicious. Perfect to munch on at the 9 to 5 or to toss in your purse before heading out the door, it’s no wonder nuts are a staple snack for many. But you may have heard that they lead to weight gain due to their high fat and caloric content.
One study, published in the medical journal Obesity, showed that people who consumed multiple servings of nuts per week were less likely to gain weight. Another study, printed in the Journal of Nutrition and Metabolism, reported that eating peanuts as a snack led to less calorie intake throughout the day.
Turns out, there’s no need to resist these tiny yet mighty morsels in fear of gaining weight, Sis. And if you’ve already eliminated nuts from your diet, you could be missing out on a host of benefits that may help you slim down. Just ask Andrea Mathis, an Alabama-based registered dietitian nutritionist and the owner of healthy food blogs Beautiful Eats & Things and Little Eats & Things. “As a registered dietitian nutritionist, I consistently recommend incorporating nuts into a balanced diet for their remarkable ability to curb hunger and provide a satisfying, nutrient-rich snack option,” Mathis says.
Consult with a health professional before making any changes to your diet.
The nuts and bolts
Mathis praises nuts for being a “powerhouse of essential nutrients,” including healthy fats (polyunsaturated and monounsaturated), protein and fiber. “This unique combination not only promotes satiety, but also contributes to a steady release of energy, making them an excellent choice for those looking to manage their weight and maintain healthier eating habits,” Mathis explains.
The evidence
One study, published in the medical journal Obesity, showed that people who consumed multiple servings of nuts per week were less likely to gain weight. Another study, printed in the Journal of Nutrition and Metabolism, reported that eating peanuts as a snack led to less calorie intake throughout the day.
What’s more, you’re actually consuming less fat from nuts than you think. This is because their stubborn cell walls make them hard to digest, and as a result, the body doesn’t fully absorb the fat. But don’t get carried away. Like with any other food, keeping portion control in mind is key. According to University Hospitals in Ohio, “In general, one ounce of nuts a day is the guideline most dietitians recommend for people without medical contraindications or nut allergies.”
More reasons to consume nuts
Nuts may boost your heart health by lowering LDL (bad) cholesterol as well as blood pressure, thus reducing the risk of cardiovascular disease. Their low-carb content can also help lower the risk of type 2 diabetes. Plus, nuts are rich in antioxidants, which are known for protecting your body from free radicals. They even support gut health, thanks to all the fiber they boast.
Good to know: The Mayo Clinic suggests opting for unsalted or unsweetened nuts. It’s also wise to consume different kinds of nuts to not only reap a wide range of health benefits, but to ensure you’re not going too “nuts” over a particular variety. For example, cashews are higher in saturated fat than other types of nuts, so it’s best to enjoy them in smaller portions. Additionally, Brazil nuts contain high amounts of selenium (an essential mineral), and according to Healthline, you should limit yourself to one to three Brazil nuts per day to avoid consuming too much.
Looking for easy ways to incorporate nuts into your diet? Consider sprinkling them on top of oatmeal, salad and sautéed veggies, or get creative and make your own trail mix by using your favorite varieties.
