Nuts are a great source of healthy fats, fiber, and protein. They can be a healthy addition to any diet, but some nuts may be better than others when it comes to weight loss. This article will explore the best nuts to eat for weight loss, based on their nutritional profile and scientific evidence.
Nuts and Weight Loss
Many people think that nuts are not suitable for those trying to lose weight because they are high in calories and fat. However, studies have shown that adding nuts to your diet can actually help you lose weight and keep it off in the long term.
One study published in the European Journal of Nutrition found that people who added nuts to their diet lost more weight and had a lower body mass index (BMI) compared to those who did not consume nuts. Another study published in the American Journal of Clinical Nutrition found that consuming nuts, especially almonds, reduced abdominal fat and waist circumference in overweight and obese individuals.
The key is to incorporate nuts into your diet in moderation and replace less healthy snacks with nuts. A handful of nuts can provide satiety and prevent overeating in between meals.
Best Nuts for Weight Loss
Now let’s explore the best nuts to eat for weight loss:
1.Almonds
Almonds are one of the best nuts to eat for weight loss. They are high in protein, fiber, and healthy monounsaturated fats. One ounce (28 grams) of almonds contains about 6 grams of protein, 4 grams of fiber, and 14 grams of fat, mainly monounsaturated. Almonds also contain vitamin E, magnesium, and potassium.
A study published in the International Journal of Obesity found that consuming almonds as a snack reduced hunger and improved feelings of fullness in overweight and obese individuals. Another study published in the Journal of the American Heart Association found that eating almonds daily improved cholesterol levels and reduced belly fat in individuals with type 2 diabetes.
2.Pistachios
Pistachios are another excellent nut for weight loss. They are high in protein, fiber, and healthy fats. One ounce (28 grams) of pistachios contains about 6 grams of protein, 3 grams of fiber, and 13 grams of fat, mainly unsaturated. Pistachios also contain vitamin B6, thiamine, and potassium.
Studies have shown that consuming pistachios as a snack can reduce calorie intake and improve satiety in overweight and obese individuals. A study published in the journal Nutrients found that adding pistachios to a high-carbohydrate meal reduced blood sugar levels and insulin response in individuals with type 2 diabetes.
3.Walnuts
Walnuts are a great nut for weight loss because they are high in omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation. One ounce (28 grams) of walnuts contains about 4 grams of protein, 2 grams of fiber, and 18 grams of fat, mainly polyunsaturated. Walnuts also contain vitamin E, magnesium, and phosphorus.
A study published in the Journal of the American Heart Association found that adding walnuts to a healthy diet improved cholesterol levels and reduced inflammation in individuals at high risk for cardiovascular disease. Another study published in the journal Nutrients found that consuming walnuts improved cognitive function and mood in healthy older adults.
4.Cashews
Cashews are another nut that can be beneficial for weight loss. They are high in protein, fiber, and healthy fats. One ounce (28 grams) of cashews contains about 5 grams of protein, 1 gram of fiber, and 12 grams of fat, mainly unsaturated. Cashews also contain iron, zinc, and magnesium.
A study published in the journal Appetite found that consuming cashews as a snack reduced hunger and improved satiety in overweight and obese individuals. Another study published in the Journal of Nutrition found that including cashews in a weight loss diet improved blood sugar control in individuals with type 2 diabetes.
5.Brazil Nuts
Brazil nuts are a nutrient-dense nut that is high in selenium, a mineral that plays a crucial role in thyroid function and may also have anti-inflammatory properties. One ounce (28 grams) of brazil nuts contains about 4 grams of protein, 2 grams of fiber, and 19 grams of fat, mainly unsaturated. Brazil nuts also contain vitamin E, magnesium, and phosphorus.
A study published in the journal Nutrients found that consuming brazil nuts as a snack improved cholesterol levels and reduced inflammation in healthy adults. Another study published in the British Journal of Nutrition found that consuming brazil nuts daily improved blood vessel function in overweight and obese individuals.
Conclusion
Incorporating nuts into your diet can be an effective way to support weight loss. The best nuts for weight loss are almonds, pistachios, walnuts, cashews, and brazil nuts. These nuts are high in protein, fiber, and healthy fats, which can promote sat.
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