Nuts are good to have as a stand-alone snack or to add flavor to desserts, salads and main meals. According to the British Heart Foundation, regularly including nuts in your diet may help to improve your cholesterol levels, and trainer Charles Poliquin recommends having a handful of plain nuts as a low-sugar, craving-busting mid-afternoon snack.
Almonds
A 2003 study in the "International Journal of Obesity and Related Metabolic Disorders" found that subjects on a low-calorie diet enriched with monounsaturated fatty acids from almonds lost more weight than those on a typical low-calorie, high-carbohydrate diet. A small handful of almonds -- around 1 oz. -- is a perfect high-protein snack full of healthy fats.
Cashews
Around half the fat found in cashews is of the "heart-healthy" monounsaturated kind, which, according to nutritionist Dr Jonny Bowden, may help to reduce your risk of heart disease, cancer and other illnesses. Try adding cashews to a stir-fry just before serving.
Macadamias
Macadamia nuts are very calorie-dense, and one nut can contain up to 18 calories. However, around 86 percent of their fat is monounsaturated. Make sure that you don't overdo the macadamias, as those calories can easily add up.
Walnuts
Like macadamia nuts, walnuts are slightly higher in calories than other nuts, but that shouldn't put you off from eating them. Walnuts contain high amounts of omega-3 fatty acids and may help protect you from various diseases and illnesses.
Pistachios
Pistachios are a slightly lower-calorie nut and contain only 161 calories and 12.7 g of fat per 100 g. Avoid the dry-roasted ones, though, as these often contain added oils, which increase the calories, and are very high in salt.
Brazils
Dr. Bowden advises eating Brazil nuts as a way of protecting against cancer. Brazil nuts provide a huge amount of the trace element selenium, more, in fact, than almost any other food. A daily dose of Brazil nuts can help to protect your cells and boost your immune system.
Peanuts
Peanuts aren't actually nuts. They're grown underground and are considered a legume. However, due to their similarity to nuts, they're always referred to as such. Peanuts rival strawberries when it comes to antioxidant content, and the former contain high amounts of the B vitamin niacin, which is important for keeping your skin and digestive system healthy.
Pecans
Pecans are a good source of various vitamins and minerals, including thiamin, magnesium, iron, zinc and vitamin E. They also contain around 3 g of fiber per serving. Make sure you eat your pecans plain and not as part of a pie!
Hazelnuts
Hazelnuts may be a less commonly-eaten nut, but that doesn't mean that they don't posses good health benefits. They contain the plant sterol beta-sitosterol, which helps to lower cholesterol and reduce the symptoms of benign prostatic hyperplasia.
Chestnuts
Chestnuts may not be as common as other types of nut, but still provide many health benefits. They are slightly lower in calories and fat than other nuts, and are a good source of dietary fiber, vitamin C, iron, potassium and magnesium.
References
- British Heart Foundation; Nuts could help lower cholesterol levels; May 2010
- CharlesPoliquin.com; Don't Snack on High-Sugar Foods; Charles Poliquin; April 2011
- "International Journal of Obesity and Related Metabolic Disorders"; Almonds vs complex carbohydrates in a weight reduction program; MA Wien, et al; Nov. 2003
- Medical Food News; Macadamia Nuts in the Diet Lower Cholesterol; Dr Ted Farnworth; Oct. 2001
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