Are Nuts Good When Dieting?

Healthy eating is one of the tools that can help you reach your goals. Foods like nuts are a great option when dieting since they have several health benefits.

If you’re looking to lose weight or maintain your current weight, healthy eating is one of the tools that can help you reach your goals. A balanced diet full of nutrient-dense foods can help you control your appetite and give your body the nourishment needed for exercise and proper rest. Foods like nuts are a great option when dieting since they have several health benefits and can help you keep off extra pounds.

In the past, nuts got a lot of grief since they are high in calories and fat. However, nuts contain healthy monosaturated fats, which have several benefits. Studies show that these healthy fats are excellent for good heart health, lowering inflammation throughout the body, and can help with weight loss.

Nuts are low in saturated fat, the kind usually linked to weight gain. They also don’t have any dietary cholesterol. Rich in fiber and plant protein, nuts are packed with nutrients that help to satisfy hunger. Nuts have many different vitamins, minerals, and antioxidants, including:

• Selenium
• Phosphorus
• Copper
• Magnesium
• Zinc
• Iron
• Calcium
• Potassium

There are many different kinds of nuts to choose from, so there are a lot of flavors to try. Because of their health benefits, experts agree that adults should incorporate four to six servings of nuts into their diet each week. When eating nuts, be mindful of the portion size. A serving is a handful of nuts, so between 1 and 1.5 ounces (30 grams).

While nuts are healthy, opt for raw or roasted varieties instead of salted, sweetened, or fried nuts since this cancels out their healthy properties. Here’s some nutrition information for 1 ounce of popular nuts:

• Almonds: 168 calories, 15 grams of fat, 6.2 grams of protein
• Walnuts: 184 calories, 18.3 grams of fat, 4.3 grams of protein
• Cashews: 161 calories, 13 grams of fat, 4.3 grams of protein
• Pistachios: 160 calories, 13 grams of fat, 6 grams of protein
• Brazil nuts: 184 calories, 18.6 grams of fat, 4 grams of protein
• Hazelnuts: 182 calories, 17.5 grams of fat, 4.2 grams of protein
• Macadamias: 201 calories, 21.4 grams of fat, 2.2 grams of protein
• Pecans: 200 calories, 20.1 grams of fat, 2.6 grams of protein

Studies show that people who are dieting and choose tree nuts as a snack have more success maintaining their weight when compared to people who pick other snacks. One study at UCLA discovered that people on diets reported feeling fuller for longer when munching on nuts and had a decreased heart rate over time.

Besides being good sources of protein, fiber, and healthy fats, nuts work in other ways to help you lose or maintain weight. Some of the vitamins and minerals they contain are natural metabolism boosters that help burn calories faster. Some nuts are believed to suppress your appetite after eating just a small amount of them. Nuts also have a low glycemic index, so they raise your blood sugar levels slowly. This can help control cravings and eating when you’re not actually hungry.

The best nuts for dieting. While nuts are healthy overall, some are better than others if you’re on a diet:

• Almonds: Studies prove that adults with obesity lost more weight when they added almonds to their diet than those who ate more complex carbs. Almonds are a great snack to eat before exercising or going to the gym since they have fat-burning amino acids.
• Pistachios: These nuts are lower in calories than other nuts but are very nutrient-dense. Studies show that people at risk for diabetes and heart disease had lower cholesterol, better blood sugar levels, and lower inflammation when they added pistachios to their diet. These people also had a slimmer waistline by the end of the trial.
• Walnuts: known to be heart-healthy, walnuts are high in omega-3 fatty acids that protect against heart disease and high cholesterol. Omega-3s also help keep you satiated and are good for brain health, too. Walnuts are also high in antioxidants called polyphenols, which help protect against aging.

Besides their powerful health benefits, nuts can help you stay on track with snacking. Choosing nuts as a snack over processed foods is already a step in the right direction. Studies show that eating a serving of nuts daily doesn’t lead to weight gain, despite the high fat and calorie count.

Nuts are very versatile, so adding them to your diet is easy. A handful of nuts is a great snack, but there are many other ways to enjoy them throughout the day.

Nuts are a good source of protein, so adding a serving of nuts to your dinner can help keep you full. You can toss some nuts on top of a salad or add them into a healthy grain dish. Nuts pair well with foods like brown rice, quinoa, and legumes. Served as a side dish with some veggies and lean protein makes a complete meal. Nuts can be a good addition to a meatless meal for a boost of protein, as long as you stick to the right serving size.

Adding nuts to dishes like stir fry or cooked veggies is a tasty way to boost the nutrients in your meal. You can adjust the recipe to your liking, adding a variety of vegetables and sauces to create something that the whole family will enjoy.

Chopped nuts can add some crunch to just about any dish. Try adding chopped hazelnuts or pistachios on top of a soup. Chopped macadamias or pistachios can also work as a crust for baked or grilled fish. In the morning, you can add the chopped nut of your choice to cereal, muesli, or oats. Nut spreads with no added sugar or oils can also be a part of a healthy breakfast, such as natural almond butter on toast.

There are tons of healthy recipes out there that include nuts, so look for some inspiration as to how you can incorporate them as a part of your healthy daily diet.