Nuts are rich in polyunsaturated fats (good for the heart), monounsaturated fats (lower LDL or “bad” cholesterol) and are a good source of phytosterols (compounds that help lower blood cholesterol).
They also contain fiber, protein, vitamins and minerals, including folate, vitamin E, potassium and magnesium.
Walnuts are the best among the nuts, because they have a significant amount of essential omega-3 fatty acids, which are also important for skin health. According to a study from the American Chemical Society walnuts also contain the most antioxidants compared with other nuts.
One warning though – because they are high in fat, nuts are also provide lots of calories. A small handful is enough.
The fat, along with protein, is satiating (satisfying to the mind) and slows the rise of blood sugar levels, thus helping to prevent cravings for sweets and other carbohydrate-rich foods. In fact, research suggests that nuts may help control appetite, which can prevent weight gain or even assist in weight loss.
Research has also shown that eating nuts daily may help us live healthier lives. A 2016 analysis of 29 studies and up to 819,000 people revealed that 20 grams of nuts a day (equivalent to a handful) can cut people’s risk of heart disease by nearly 30%, risk of cancer by 15% and risk of premature death by 22%.
The study included all kinds of tree nuts, such as hazelnuts and walnuts, and peanuts (peanuts are technically legumes).
Other research has suggested that eating nuts every day in place of carbohydrates can help control type 2 diabetes.
A word of caution though – watch the amount because calories in nuts add up quickly. Macadamia nuts are the most caloric, at 240 calories per quarter-cup.
Walnuts have approximately 160 calories per quarter cup; pistachios and pecans have about 170 calories, and peanuts and cashews have about 200 calories.
Raw or unsalted nuts will help you manage your sodium levels.
To reduce the calorie load from nuts, choose raw or dry-roasted instead of oil-roasted nuts.
Also, include nuts as a snack or meal ingredient. Try making your own trail mix with nuts and dried fruit, or sprinkle some nuts in your salad, cereal or yogurt.
You can also use crushed nuts while cooking vegetables.
And if you want nothing other than nuts, stick to quarter-cup portions, or a small handful.
