3 Healthy Nuts to Go Nuts For

Nuts have widely been known for being full of health benefits, but can nuts really help you lose weight? The short answer is yes. Studies have shown that consuming small amounts of nuts does actually help people lose weight. The reason behind this is because the fiber and protein in nuts help people feel fuller longer, which in turn leads to less overeating.

While a quick and easy solution when you need a healthy snack on the go, not all nuts are created equal. Some nuts, such as macadamia nuts, are extremely high in calories. Others, such as peanuts, are high in unhealthy fats. Keep reading about healthy nuts for weight loss.

Three Healthy Nuts To Help You Lose Weight

There are a variety of healthy nuts for weight loss, so whatever your taste may be, the perfect nut awaits to assist you in getting on the road to better health.

Walnuts

Walnuts have earned recognition as a superfood for good reason. They are particularly nutrient-dense, making them an excellent addition to your daily diet. They are high in Omega-3 fatty acids, providing over 100% of the recommended daily value per serving. Omega-3 fatty acids provide numerous health benefits. They improve cardiovascular health, brain and nerve function, and the appearance of your skin and hair. Omega-3’s can also reduce the symptoms of depression and anxiety, making them a versatile powerhouse. They are also known for promoting a healthy gut and supporting weight control.

A 1 ounce serving of walnuts, which is roughly equal to 14 halves, contains 185 calories, 4.3 grams of protein, 3.9 grams of carbs, 1.9 grams of fiber, 0.7 grams of sugar, and 18.5 grams of fat.

Walnuts can also be a valuable ally in your weight loss or maintenance efforts. The World’s Healthiest Foods describes the weight loss benefits of walnuts, stating, “Walnuts have also produced a good track record in the research as a desirable food for the support of weight loss and for prevention of obesity. That finding often surprises people because they think of high-fat, high-calorie foods as a primary contributing factor to obesity and to weight gain. In general, overconsumption of high-fat, high-calorie foods is a primary contributing factor to obesity and weight gain.

However, obesity has also been clearly identified by researchers as involving chronic, unwanted inflammation. As discussed earlier in this health benefits section and throughout this walnuts’ profile, walnuts are unique in their collection of anti-inflammatory nutrients.”

Almonds

Almonds are not only delicious, they are also chock full of nutrients. They are particularly high in Vitamin E, meeting 37% of the recommended daily value in a single serving. This heart-healthy snack has been studied for its benefits on heart health, diabetes, as well as weight management. High in magnesium, almonds are an ideal combination of plant-based protein, fiber, and monounsaturated fats.

A one-ounce serving of almonds, which is about 23 almonds, contains 165 calories, 6 grams of protein, 6 grams of carbs, 3 grams of fiber, and 14 grams of fat.

They offer numerous health benefits. According to Healthline, “Almonds may improve cholesterol levels. A number of small studies have found that eating an almond-rich diet can reduce “bad” LDL cholesterol, total cholesterol, and oxidized LDL cholesterol, which is particularly harmful to heart health.”

Pistachios

Among various types of nuts, pistachios have one of the lowest-calorie counts per ounce, making them a smart choice for your weight loss efforts. They may lower symptoms that can lead to heart disease and boast a wide nutrient profile. Pistachios contain healthy fats and are a good source of fiber, protein, and antioxidants. They are also thought to help with weight loss as well as heart and gut health and are considered to be one of the most vitamin B6-rich foods around.

A one-ounce serving of pistachios, which is roughly 29 pistachios, contains 159 calories, 8 grams of carbs, 3 grams of fiber, 6 grams of protein, and 13 grams of fat.

Organic Facts discusses the wide range of nutrients in pistachios, stating, “Pistachios contain nutrients such as carbohydrates, protein and amino acids, fats, and dietary fiber. It is rich in minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium, and selenium. They also provide you with essential vitamins like vitamin A, K, C, E, B6, thiamine, riboflavin, niacin, folate, pantothenic acid choline, and betaine.”

Cashews (Bonus Nut!)

Bonus nut round time! Cashews are another excellent choice for better health. Studies have shown that people who have a diet high in cashews can help improve the symptoms of those with metabolic syndrome. They also are known for lowering blood pressure and increasing levels of “good” HDL cholesterol.

A one-ounce serving of cashews contains 155 calories, 12 grams of fat, 5 grams of protein, 9 grams of carbs, and 1 gram of fiber.

Hazelnuts (Bonus Nut Two!)

Hazelnuts are widely known for having beneficial effects on heart disease risk factors. They also are thought to lower “bad” LDL cholesterol as well as triglycerides. Hazelnuts are also thought to lower inflammation as well as improved blood vessel function.

A one-ounce serving of hazelnuts contains 176 calories, 9 grams of fat, 6 grams of protein, 6 grams of carbs, and 3.5 grams of fiber.

Avoid These Nuts If You’re Trying To Lose Weight

While an almond is a healthy nut for weight loss, almond M&M’s don’t count as a healthy snack option. Neither do bags of peanut butter crackers or snack mixes that are heavier on the chocolate chips than nuts.

Although it’s important to keep all things in moderation in mind, nutritionally speaking, macadamia nuts and pecans are known for being high-fat nuts, with the highest amount of calories with the lowest amounts of protein.

Choose Healthy Nuts for Snacking

Nuts can be a wonderful addition to your diet. They contain many trace nutrients and can be a valuable ally in your weight loss or maintenance efforts. However, all nuts are not created equal. Choose healthy nuts for weight loss to achieve the best results in establishing your healthy lifestyle.

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Prepare to lose up to 15 pounds in 8 days. Looking for a healthy snack? These healthy nuts for weight loss are all listed on the approved 8-Day Jumpstart snack list.

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