Nuts are often considered a nutritious snack for weight loss, despite their higher calorie content. Packed with healthy fats, protein, and fiber, they help curb hunger and promote satiety between meals. According to Natalie Rizzo, a registered dietitian and TODAY.com nutrition editor, the healthy fats and protein in nuts help keep you full, so you don’t need to eat a large quantity to enjoy their weight-loss benefits. Additionally, snacking on nuts can prevent overeating later in the day.
Here’s a breakdown of the best nuts for weight loss, including the number one pick according to Rizzo:
1. Pistachios: The Top Pick for Weight Loss
Pistachios are Rizzo’s top choice for weight loss. They pack six grams of protein per ounce and are high in vitamin B6, which supports brain and immune system health. Since pistachios are smaller than many other nuts, a one-ounce serving contains about 49 nuts, compared to the 23 nuts in a similar serving of almonds. This allows you to snack more without feeling deprived. Their smaller size also makes them ideal for use as a crunchy topping for meals like chicken and fish, or mixed with seeds for a fiber-rich snack.
2. Almonds: Versatile and Protein-Packed
Almonds also offer six grams of protein per ounce, making them a filling snack that supports muscle growth. They are versatile and can be eaten on their own or added to salads, oatmeal, or even roasted with a touch of cinnamon and maple syrup for a sweet treat. The combination of protein and healthy fats in almonds helps control hunger and promotes fullness after meals.
3. Peanuts: A Protein Powerhouse
Technically a legume, peanuts are often grouped with nuts and are a great source of protein, with seven grams per ounce. They make a quick and easy snack and can be incorporated into a variety of meals. Rizzo suggests adding peanuts to a homemade trail mix or mixing natural peanut butter into smoothies or overnight oats for a nutrient-packed snack. When choosing peanut butter, opt for natural varieties with minimal additives like sugar or oil.
4. Walnuts: High in Healthy Fats
While walnuts contain fewer grams of protein (four grams per ounce) compared to other nuts, they are rich in healthy fats, with 18 grams per ounce. These fats can help lower cholesterol and triglycerides. Although walnuts are calorie-dense, their high-fat content helps regulate hunger, so a small serving is often enough. Walnuts can be ground to add a creamy texture to dips or used to make pesto for pasta and chicken.
Incorporating these nuts into your diet can help promote satiety, regulate appetite, and support weight loss efforts. Each nut offers a unique set of nutrients, so mix and match them based on your preferences and health goals.
Related Topics:
Can I Have Desserts While Losing Weight?
