Eating nuts regularly can improve your health in many ways,
such as reducing your risk of diabetes and heart disease, as well as
cholesterol and triglyceride levels.
Nuts
are a very popular food.
They
are delicious, convenient, and can be enjoyed in a variety of diets – from
ketones to vegetarians.
Despite
their high-fat content, they have many impressive benefits for health and
weight loss.
Here
are the top 8 health benefits of eating nuts.
What
are nuts?
Nuts
are seed kernels that are widely used in cooking or eaten alone as a snack. They
are high in fat and calories.
They
contain a hard, inedible shell that often needs to be opened to free up the
inner core.
Luckily,
you can buy most of the nuts that have been hulled and edible from the store.
Here
are some of the most commonly eaten nuts:
- almond
- brazil nut
- cashew
- hazelnut
- macadamia nuts
- walnut
- pine nut
- pistachio
- walnut
Although
peanuts are technically legumes such as peas and legumes, they are often
referred to as tree nuts due to their similar nutritional composition and
characteristics.
Summary: nuts
are edible high-fat seed kernels that are wrapped in a hard shell. They are
widely used as snack foods or for cooking.
1. The
important source of many nutrients
Nuts
are nutrient-rich. One ounce (28 g) mixed of nuts contain (1):
- calories: 173
- protein: 5
g
- fat: 16
g, including 9of g of monounsaturated fat
- carbohydrates: 6 g
- fiber: 3 g
- Vitamin E: 12%
of RDI
- Magnesium: 16% of RDI
- Phosphorus: 13% of RDI
- Copper: 23% of RDI
- Manganese: 26%
of RDI
- Selenium: 56%
of RDI
Some
nuts have higher nutrients than others. For example, a single Brazil nut can
provide more than 100% of the selenium reference daily value (RDI) (2).
The
carbohydrate content of nuts varies greatly. Hazelnuts, macadamia nuts, and
brazil nuts contain less than 2 grams of digestible carbohydrates per serving,
while cashew nuts contain nearly 8 grams of digestible carbohydrates per
serving.
That
being said, nuts are often an excellent food for a low-carb diet.
Summary: High
in fat and low in carbohydrates, nuts are a great source of multiple nutrients,
including vitamin E, magnesium, and selenium.
2. Rich
in antioxidants
Nuts
are strong antioxidants.
Antioxidants,
including polyphenols in nuts, can fight oxidative stress by neutralizing free
radicals — unstable molecules that can cause cell damage and increase the risk
of disease. （3）。
One
study found that walnuts are more resistant to free radicals than fish (4).
Studies
have shown that antioxidants in walnuts and almonds protect the fragile fats in
cells from oxidative damage (5, 6, 7).
In
one study of 13 people, eating walnuts or almonds increased polyphenol levels
and significantly reduced oxidative damage compared to the control group. （7）。
Another
study found that 2 to 8 hours after consuming whole pecans, participants'
levels of oxidative "bad" LDL cholesterol dropped by 26 to 33
percent, a major risk factor for heart disease. （8）。
However,
studies of older adults and patients with metabolic syndrome found that walnuts
and cashews did not have much effect on their antioxidant capacity, although
some other markers improved. （9, 10）。
Summary: nuts
contain antioxidants called polyphenols that protect your cells and
"bad" LDL cholesterol from damage caused by free radicals.
3. May
help with weight loss
Although
they are considered a high-calorie food, studies have shown that nuts may help
with weight loss.
A
large study evaluating the effects of the Mediterranean diet found that people
assigned to nuts had an average 2 inches (5 centimeters) reduction in waist — significantly,
more than those who ate olive oil (11).
In
controlled studies, almonds have been shown to promote weight loss rather than
weight gain. Some studies have shown that pistachios also help with weight loss
(12, 13, 14).
In
a study of overweight women, women who ate almonds lost nearly three times
their weight and waist circumference significantly compared to the control
group. （15）。
what's
more, despite the high calories of nuts, studies have shown that your body
doesn't absorb all of the calories because, during digestion, a portion of the
fat gets trapped inside the fiber walls of nuts (16, 17, 18).
For
example, while the nutrients on a packet of almonds may indicate that a 1-ounce
(28 grams) serving of almonds contains 160-170 calories; your body can only
absorb 129 of those calories (19).
Similarly,
recent studies have found that your body absorbs 21% and 5% fewer calories from
walnuts and pistachios than previously reported. （20, 21）。
Summary: nuts
have been shown to promote weight loss rather than weight gain. Multiple
studies have shown that your body is unable to absorb all the calories in nuts.
4. It
can lower cholesterol and triglycerides
Nuts
have a significant effect on cholesterol and triglyceride levels.
Pistachios
have been shown to lower triglycerides in obese and diabetic patients.
In
a 12-week study of obese people, pistachio eaters had triglyceride levels that
were nearly 33% lower than in the control group. （14, 22）。
The
cholesterol-lowering capacity of nuts may be due to their high content of
monounsaturated and polyunsaturated fatty acids.
Almonds
and hazelnuts appear to raise "good" HDL cholesterol while lowering
the sum of "bad" LDL cholesterol. One study found that ground, sliced
or whole hazelnuts had a similar beneficial effect on cholesterol levels. （23, 24, 25, 26）。
Another
study of women with metabolic syndrome observed that consuming a 1 ounce (30
grams) of a mixture of walnuts, peanuts, and pine nuts per day for 6 weeks
significantly lowered all types of cholesterol — except for "good"
HDL. （27, 28）。
Several
studies have shown that macadamias can also lower cholesterol levels. In one
trial, a medium-fat diet, including macadamia nuts, lowered cholesterol in the
same way as a low-fat diet. （29, 30, 31, 32）。
Summary: nuts
may help lower total and "bad" LDL cholesterol and triglycerides
while raising levels of "good" HDL cholesterol.
5.
beneficial for type 2 diabetes mellitus and metabolic syndrome
Type
2 diabetes is a common disease that affects hundreds of millions of people
worldwide.
Metabolic
syndrome refers to a group of risk factors that may increase your risk of heart
disease, stroke, and type 2 diabetes.
Therefore,
type 2 diabetes is closely related to metabolic syndrome.
Interestingly,
nuts may be one of the best foods for people with metabolic syndrome and type 2
diabetes.
First,
they are low in carbohydrates and don't raise blood sugar levels too much. Therefore,
replacing high-carb foods with nuts should lower blood sugar levels.
Studies
have shown that eating nuts can also reduce oxidative stress, blood pressure,
and other health indicators in people with diabetes and metabolic syndrome. （33, 34, 35, 36, 37）。
In
a 12-week controlled study, people with metabolic syndrome ate less than 1
ounce (25 grams) of pistachios twice a day and had an average 9% drop in
fasting blood sugar. （37）。
In
addition, the reduction in blood pressure and C - reactive protein (CRP), a
marker of inflammation associated with heart disease, was greater in the
pistachio group compared to the control group.
However,
the evidence is mixed and not all studies point to the benefits of eating nuts
in people with metabolic syndrome. （38）。
Summary: multiple
studies have shown that when people with type 2 diabetes and metabolic syndrome
add nuts to their diets, blood sugar, blood pressure, and other health
indicators improve.
6. Can
reduce inflammation
Nuts
have strong anti-inflammatory properties.
Inflammation
is your body's way of fighting off injuries, bacteria, and other potentially
harmful pathogens.
However,
chronic, long-term inflammation can cause damage to organs and increase the
risk of disease. Studies have shown that eating nuts can reduce inflammation
and promote healthy aging (39).
In
one study on the Mediterranean diet, people whose diets added nuts saw a 35%
and 90% decrease in inflammatory markers C-reactive protein (CRP) and
interleukin 6 (IL-6), respectively. （40）。
Similarly,
some nuts — including pistachios, brazil nuts, walnuts, and almonds — have been
found to fight inflammation in healthy people and people with serious diseases
such as diabetes and kidney disease. （25, 37, 41, 42, 43, 44）。
However,
a study of healthy adults consuming almonds observed little difference between
the almond group and the control group — although some inflammatory markers
were reduced in people who consumed almonds. （45）。
Summary: research
shows that nuts can reduce inflammation, especially for people with diabetes,
kidney disease, and other serious health problems.
7. High
content of beneficial fiber
Fiber
provides many health benefits.
While
your body cannot digest fiber, bacteria that live in the colon can.
Many
types of fiber can be used as prebiotics or foods for healthy gut bacteria.
YOUR
GUT BACTERIA THEN FERMENT THE FIBER AND CONVERT IT INTO BENEFICIAL SHORT-CHAIN
FATTY ACIDS (SCFAS).
These
SCFAs have powerful benefits, including improving gut health and reducing the
risk of diabetes and obesity (46, 47, 48).
In
addition, fiber can help you feel full and reduce the number of calories you
absorb from your meals. One study suggested that increasing fiber intake from
18 grams to 36 grams per day might reduce absorption by as much as 130 calories
(49, 50).
Here
are the nuts with the highest fiber content per 1 ounce (28 g) serving:
- almonds: 3.5 g
- pistachios: 2.9 g
- hazelnuts: 2.9 g
- pecans: 2.9 g
- peanuts: 2.6
g
- macadamia nuts: 2.4 g
- brazil nuts: 2.1 g
Summary: many
nuts are rich in fiber, which can reduce the risk of disease, help maintain a
feeling of fullness, reduce calorie absorption, and improve gut health.
8. May
reduce the risk of heart attack and stroke
Nuts
are very good for your heart.
Several
studies have shown that nuts help reduces the risk of heart disease and stroke
because they are good for cholesterol levels, "poor" LDL particle
size, arterial function, and inflammation. （11, 51, 52, 53, 54, 55, 56, 57）。
Studies
have found that small, dense LDL particles may increase the risk of heart
disease compared to larger LDL particles. （58, 59）。
Interestingly,
a study on the Mediterranean diet found that people who ate nuts had
significantly decreased small particles of LDL, increased large particles of
ldlLDL, and had "good" levels of HDL cholesterol. （11）。
In
another study, people with normal or high cholesterol were randomly assigned to
eat olive oil or nuts in a high-fat meal.
Compared
to the olive oil group, people in the nut group had better HDL arterial
function and lower fasting triglycerides—regardless of their initial
cholesterol levels (51).
Summary: nuts
can significantly reduce the risk of heart attack and stroke. Eating nuts
increases the particle size of "bad" LDL, raises "good" HDL
cholesterol, improves arterial function, and has a variety of other benefits.
Delicious,
versatile, and widely available
Nuts
can be eaten as nut butter or chopped and sprinkled on food.
They
can be found everywhere in grocery stores and online, with a variety of options
including salted, unsalted, flavored, plain, raw, or grilled.
In
general, it is healthiest to eat nuts raw or bake them in an oven at
temperatures below 350°f (175°c). Dry roasted nuts are the next best choice,
but try to avoid roasting nuts in vegetable and seed oils.
Nuts
can be preserved at room temperature, which makes them ideal for snacks and
travel. However, if you are going to store them for a long time, a fridge or
freezer will keep them fresh.
Summary:
nuts can be eaten whole, as nut butter, or chopped. They are the healthiest raw
or grilled. Store them at room temperature or put them in the refrigerator or
freezer to stay fresh for longer.
Conclusion
Eating
nuts regularly can improve your health in many ways, such as reducing your risk
of diabetes and heart disease, as well as cholesterol and triglyceride levels.
This
nutrient-rich, high-fiber food can even help with weight loss — even though it
is high in calories.
As
long as you eat nuts in moderation, nuts can be a delicious addition to a
healthy and balanced diet.