If you are looking for a high-calorie snack that can help you lose weight, try nuts. However, keep in mind that they can be high in calories and should be limited to about 1/4 cup per serving.
Listed below are six nuts that you can eat without guilt. Read on to find out more about their health benefits.
And remember to eat them in moderation! They are loaded with nutrients and can be beneficial to your body.
Cashews
The health benefits of cashews are numerous. They’re high in magnesium, which may help reduce your risk of stroke, especially hemorrhagic strokes, which are caused by weakened blood vessels spilling blood into the brain tissue.
Cashews contain very few carbohydrates, making them an ideal snack for anyone with diabetes. In addition to their healthy fats, cashews also contain a modest amount of protein, making them an excellent choice for people with diabetes.
Although cashews have a delicious taste, they’re low in calories and fat. Only 137 calories are contained in a serving of cashews.
This means that your body may only absorb around 84% of the nut’s calories, as some of the fat is still sealed inside the nut wall. In addition, cashews are a good source of antioxidants.
Research has also shown that cashews can reduce the risk of developing heart disease. They contain heart-healthy fats, including arginine, which helps relax blood vessels and lower the risk of heart disease.
Peanuts are also rich in vitamin E, which is necessary for brain health and can prevent cognitive decline as we age. Also, pecans are a great addition to salads and grain dishes.
Walnuts are rich in monounsaturated fat and are high in fiber and protein. Walnuts, on the other hand, have the highest calorie count and the lowest antioxidant content of any nut.
However, walnuts contain a higher fat content than cashews, so beware of consuming them in large quantities. This could compromise your health.
This is a good choice for those trying to lose weight.
Macadamia nuts
The antioxidants in macadamia nuts combat free radicals, which can cause damage to healthy cells. Free radicals are believed to play a key role in many health problems, including heart disease and aging. Macadamia nuts can help to correct these conditions by supporting a healthy microbiome and helping the body to function more naturally.
Macadamia nuts are rich in phosphorus and magnesium, which are essential for bone formation and skeletal integrity. The flavonoids in macadamia nuts also fight inflammation.
Apart from their delicious taste, macadamia nuts are packed with healthy nutrients. Their high fiber content helps to promote the growth of beneficial bacteria in the gut, which are necessary for digestion. They also help flush out toxins from the digestive tract.
Macadamia nuts are especially high in copper, which supports digestion. However, you should be aware that some tree nuts are prone to salmonella contamination, so check labels carefully.
Although the high amount of fat found in macadamia nuts may scare some people away, recent research has revealed that most of the fat found in macadamia nuts is monounsaturated fat, which helps curb hunger and reduces cholesterol levels.
This can reduce the risk of cardiovascular disease and stroke. The healthy fat found in macadamia nuts can lower cholesterol levels in the blood and help the nervous system function properly.
Pistachios
Pistachios contain several antioxidants, such as lutein and tocopherol. They are also a good source of fiber, which aids digestion and promotes smooth bowel movements.
The high antioxidant content of pistachios is beneficial to the body, and may help prevent diseases such as macular degeneration and cataracts.
However, too much pistachio consumption can lead to a variety of side effects.
The antioxidants found in pistachios are particularly useful for brain health. These substances lower bad cholesterol levels and improve mental performance.
They can also prevent strokes. Furthermore, they contain a high amount of phospholipids, which help lower blood pressure.
Additionally, pistachios contain high levels of vitamin E, which can help prevent aging. Pistachios are also good sources of calcium, which can help protect the heart and lungs.
These nuts are a great snack. Pistachios have an earthy flavor that makes them delicious. They are also creamy and sweet, which makes them a great snack.
And since they are high in vitamin B6, they also improve blood flow and help the immune and nervous systems. You can find many ways to incorporate them into your diet, and you’ll be pleasantly surprised at the results.
The benefits of pistachios don’t stop there. They also contain antioxidants and may help you lose weight and improve your gut health.
Pistachios are also low in calories and fat compared to many other nuts. They have been enjoyed as a snack, on a cracker, or in puddings. It’s time you start incorporating these delicious nuts into your diet!
Brazil nuts
While Brazil nuts have been eaten by humans since the Paleolithic period, their popularity in the West only began during the 1500s. In 1569, a Spanish explorer brought them to Europe. They later made their way to the United States.
Although not a popular nut in the United States, their nutritional benefits are becoming more apparent in ketogenic diets. They are a rich source of dietary fiber, selenium, and various vitamins and minerals, including vitamin E, thiamin, folates, and niacin.
The selenium content in Brazil nuts is very high – nearly double the recommended daily allowance! Selenium is a trace element that can cause serious health problems when consumed in excess.
If you’re prone to selenium toxicity, you should limit your consumption of Brazil nuts and check the nutritional label to determine how much of this essential mineral you should eat. While Brazil nuts are high in selenium, they’re not high in selenite.
Brazil nuts can be stored in the shell. They last longer than roasted nuts, but they contain more sodium. Brazil nuts can be eaten raw or roasted, and many people describe them as having a coconut-like texture.
You can easily roast them in the oven or on the stovetop, and the texture will be similar to that of toasted coconut.
Roasted Brazil nuts are delicious, especially if you put them in a tasty dish like an açai bowl.
Pili nuts
Although they are not listed on most best and healthiest nut lists, pili nuts are one of the most nutritious foods around.
Pili hunters, a company that sells these nuts, ensures that the nut farming is sustainable and ethical. The majority of pili nut production in the US takes place in the Philippines.
Harvesting takes place from May to October, with peak seasons in June and August.
You can find pili nuts in many forms, including dry-roasted, unsalted, sprouted, and in nut butter. Pili Hunters sells sprouted pili nuts and nut butter.
The pili nut kernels are also used to make pili nut oil, which has similar fatty acid profiles as olive oil. Some companies are even manufacturing pili nut yogurt.
While there is no hard and fast evidence to support pili nut consumption as a way to reduce cholesterol levels, it does provide many health benefits, including cardiovascular health and cognitive benefits.
In addition to its low-calorie content, pili nuts are also high in omega fatty acids and contain a large amount of vitamin E.
In addition to its heart-healthy fat content, pili nuts are also an excellent source of calcium, magnesium, and potassium. These nutrients can prevent free radical damage and reduce oxidative stress.
Despite their high-fat content, pili nuts are also low in carbs. A 30-gram serving of roasted, unsalted pili nuts contains just 1g of carbohydrates. That’s one of the lowest-carb nuts you can eat and is suitable for ketogenic and low-carb diets. If you’re not on a diet or want to lose weight, pili nuts are a great option.
Walnuts
One of the best things about walnuts is that they are a good source of antioxidants, which can fight free radical damage and protect the body from chronic illness.
According to registered dietitian and personal trainer Alix Turoff, walnuts have the highest concentration of omega-3 fatty acids of any nut. One serving of walnuts provides the recommended daily allowance for women and men of alpha-linolenic acid (ALA).
The outermost part of walnut is the skin, which contains 90 percent of the phenols. These compounds are phenolic acids, flavonoids, and tannins.
All of these substances are in the phenolic family, which is the largest group of health-supporting compounds. Although some websites recommend removing the skin, the benefits of walnuts are well worth a taste.
The amount of fat that walnuts provide is also high, with an average of 67 grams of fat per serving. However, most people would not eat this amount of fat. Therefore, future studies will examine the effects of walnut consumption at lower levels.
A great piece of kit to help with cracking them nuts!
So, the next time you decide to snack on walnuts, eat a small handful every day and reap the rewards. And don’t forget to keep portions small and remember that walnuts are full of calories, so don’t eat more than you can handle.
Compared to other nuts, walnuts are rich in antioxidants. They stop damaging chemical chains and protect cells. They also contain a high content of dietary fiber.
The good news is that walnuts are dairy-free and contain no gluten. This is great news for anyone looking for a healthier lifestyle.
The best part is that walnuts are delicious and good for you. And as a bonus, you won’t have to worry about your cholesterol anymore!
