In an ever growing and health conscious society, people are always looking for the next superfood that can contribute to better health. Nuts are considered a great food that can contribute to a healthy body when consumed regularly.
This article will highlight ten healthy nuts to look out for the next time you are at the grocery shop and their nutritional profiles. In addition, it will also detail four incredible benefits of eating nuts and point out three nuts that can help with weight loss.
10 healthy nuts and their nutritional values
Adding nuts to your diet doesn't have to be complicated. They can be eaten on their own as a snack or can be added to a range of dishes. The following ten nuts can provide significant benefits to your health and well-being. As you will notice, not all nuts are the same; some contain more calories and different ratios of macronutrients (carbohydrates, protein and fat) than others.
The following nutritional values are based on a 28g serving:
| Hazelnuts | Total Calories | Carbohydrates (in grams) | Protein (in grams) | Fat (in grams) | Fibre (in grams) |
| Almonds | 161 | 6 | 6 | 14 | 3,5 |
| Cashew nuts | 155 | 9 | 5 | 12 | 1 |
| Chestnuts | 69 | 14 | 0,9 | 0,6 | 1.3 |
| Hazelnuts | 176 | 6 | 6 | 9 | 3,5 |
| Macadamia | 200 | 4 | 2 | 21 | 2,5 |
| Peanuts | 176 | 5 | 4 | 17 | 3 |
| pecan nut | 193 | 4 | 3 | 20 | 2,5 |
| Pistachios | 156 | 8 | 6 | 12,5 | 3 |
| Nuts | 182 | 4 | 4 | 18 | 2 |
| Brazil nuts | 182 | 3 | 4 | 18 | 2 |
Benefits of nut consumption
By adding nuts to your diet, a number of important health changes can occur. This section will highlight a number of benefits associated with regular nut consumption.
1) Eat healthy fats
Nuts contain large amounts of good fats. Many people believe that consuming a large amount of fat has a negative impact on the body and can increase the risk of developing chronic diseases. However, the understanding that fats are bad for you is outdated.
It is important to recognise that there are four different types of dietary fat - saturated, monounsaturated, polyunsaturated and trans. Trans fats are found in processed foods and are detrimental to your health. However, the other three types of fat are perfectly safe to eat. Nuts are particularly rich in monounsaturated and polyunsaturated fats which are fats that have been associated with a number of health benefits.
These 'good' fats provided energy to the body, allow the absorption of key vitamins and minerals, maintain immune and nervous system function, insulate the body and regulate blood pressure and clotting. In addition, nuts are an excellent source ofomega 3 and 6 and therefore regular consumption of nuts can ensure optimal body function.
2) Eating nuts improves heart health
Monounsaturated and polyunsaturated fats appear to have a substantial impact on heart health by reducing cholesterol levels. Like fats, cholesterol has been demonised in recent years, as it is often seen as the cause of a number of heart diseases. It is true that high cholesterol can increase your risk, but this depends on the type of cholesterol.
There are two types of cholesterol, low-density lipoprotein (or LDL) and high-density lipoprotein (or HDL). High levels of LDL in the blood can lead to a build-up of plaque in the artery walls and increase the risk of heart disease. However, having high levels of HDL in the blood is not a concern and may actually reduce the risk.
Triglycerides are a type of fat found in the blood and high triglycerides can increase the risk of developing heart disease and problems in the same way as LDL. In addition, high triglycerides can also lead to high blood pressure, high blood sugar and obesity. Extremely high levels can even begin to interfere with the liver and pancreas. Studies have shown that by eating nuts regularly, it is possible to reduce triglyceride levels, thereby reducing the risk of developing chronic diseases.
Read also all foods to reduce cholesterol.
3) facilitates weight loss
Although they are high in fat and calories, nuts are incredibly healthy. Eating nuts regularly as part of a healthy diet is not associated with weight gain and can even help you lose weight. Nuts are rich in unsaturated fats, which studies have shown to increase fat oxidation and thermogenesis, helping to convert calories into energy faster. In addition, nuts are rich in fibre, which can increase the feeling of fullness and delay the emptying of the stomach, thus suppressing hunger and making the person feel fuller longer.
4) Nuts contain a wide range of micronutrients
Micronutrients are simply vitamins and minerals that the body needs to regulate and maintain body function. A range of nutrients are needed to produce energy and cause nerve impulses and muscle contractions. In addition, micronutrients are needed to maintain the health and function of organs, bones and the immune system. magnesiumIron, copper, folate, phosphorus, potassium and zinc. Therefore, nut consumption can often make a significant contribution to the maintenance of good health and function.
5. Rich in antioxidants
Antioxidants are compounds that prevent damage from occurring at the cellular level. By ensuring that you consume a high number of antioxidants, you can strengthen your immune system and reduce the risk of developing diseases such as cardiovascular disease, diabetes, Parkinson's disease, Alzheimer's disease and cancer. Many nuts, such as walnuts, pecans and chestnuts, contain an extremely large number of antioxidants and can therefore be useful in preventing a number of these diseases.
6. High fibre content
Fibre is a type of non-digestible carbohydrate found in large quantities in plant-based foods, including nuts. Fibre is essential for digestion and therefore it is important that you eat a high fibre diet. Not consuming adequate fibre can lead to a range of digestive problems such as constipation, irritable bowel syndrome (IBS) and diverticulitis.
In addition to aiding digestion, fibre also plays a key role in stabilising glucose and cholesterol levels. Therefore, fibre consumption is particularly important for those with diabetes and high cholesterol. In addition, consuming a large amount of fibre has been shown to be beneficial to the heart. A number of studies that have examined high-fibre diets have indicated that fibre can reduce the risk of developing chronic diseases such as coronary heart disease, stroke, diabetes and cancer.
This suggests that by eating nuts regularly, you can increase the amount of fibre you consume each day, improving your digestive health and reducing your risk of disease.
3 best nuts for weight loss
As previously stated, for weight loss to occur, calories must be limited, but a number of studies have indicated that a selection of nuts can accelerate the weight loss process.
This section will review the specific weight loss benefits associated with almonds, pistachios and walnuts.
1) Almonds
Many studies have been conducted on almond consumption and weight loss. The results consistently indicate that the nut helps to promote weight loss. One particular study of overweight women found that those who ate almonds lost three times as much weight and reduced their waistline faster than those who did not.
2) pistachios
Pistachios have also been documented to cause positive changes in body weight. Not only did one study indicate that pistachios can contribute to weight loss, but it was also found to result in lower triglyceride levels.
Along with hazelnuts, almonds and pistachios contain the highest amount of protein per six gram serving. Protein is an important part of weight loss because protein consumption affects satiety levels; eating a high protein diet will keep you feeling fuller for longer. Staying full longer can help by reducing snacks, meal frequency and portion size. By reducing these three factors, you can significantly reduce your daily calorie intake and achieve weight loss.
3) Nuts
Nuts are the latest nut that can facilitate weight loss. A study conducted on the consumption of nuts found that significant progress in weight loss can be achieved, provided they are consumed while a calorie deficit is maintained. The authors of the study also concluded that the healthy fats in nuts served to significantly reduce blood pressure and improve cholesterol and triglyceride levels.
Note: Although the body may not absorb the full number of calories, nuts still contain a relatively high number of calories. Therefore, if you consume a large amount of nuts each day, you will probably consume a lot of calories, which can put you out of a calorie deficit. Therefore, although it is recommended that you add nuts to your diet, make sure the amount is not extremely high. A useful recommendation to follow is to eat no more than one serving of nuts per day (28 grams). This is equivalent to about twenty almonds, sixty pistachios or ten walnuts.
Summary
Nuts not only serve as a nutritious snack, but research suggests that nuts can improve heart health, increase the rate of weight loss and generally prove beneficial to health and function. Therefore, it is definitely recommended to add nuts to your diet, however, be aware of portion sizes and ensure that an appropriate number of nuts are consumed.