Healthy Eating: How To Choose Which Nut Is Nutritious, Healthy & Right For You?

The sales of nut butters and nut milk have skyrocketed in the last decade – it seems like everyone is going nuts for nuts! While all of us know about the tremendous health benefits of nuts, it is normal to wonder if one type of nut would be healthier than others. So, are some nuts healthier than others and is there a “super-nut”?


Which Nuts Are Healthy And Which Ones Are Not?

The simple answer is that there is no unhealthy nut. However, there are some nuts that you may have to avoid depending on your dietary requirements, while some will be more beneficial than others. Looking at the nutritional profile that concerns you, such as their calorie content or fat content can help you find nuts that are better suited for your health requirements.

Complete Guide To Choosing The Right Nut For Your Diet Plan

How Many Calories Are There In Nuts?

If you are overweight, it would be wise to choose nuts that have a lower calorie content, as this would allow you to control your calorie intake. This means that you should include nuts like cashews and pistachios, rather than high calorie nuts like walnuts. A single serving (50 grams) of cashews has a calorie content of 276, while the same quantity of walnuts contains 327 calories.

How Much Carbs Are Present In Nuts?

If you are on a diet plan like the Keto diet that restricts carbohydrate intake, you would be better off with peanuts and walnuts, as they consist of just 4 and 3 percent carbs respectively, while cashews consist of 20 percent carbs.

How Much Proteins Do You Get In Nuts?

If your diet plan restricts protein intake or you’re already getting a lot of protein from your diet of fish, meat and eggs, you should have more walnuts in your diet, as they contain just 15 grams of protein per 100 grams, as opposed to peanuts as the same quantity of peanuts would contain 26 grams of protein.

How Much Fat Content Is Present In Nuts?

Nuts contain healthy fats and fatty acids like Omega-3s, which are essential for brain health and other bodily functions, but if you’re trying to restrict your fat intake you’d do well to avoid walnuts that consist of 87 percent fats, instead opting for cashews that have a lower fat content of 67 percent.

How Much Folate Is Present In Nuts?

Pregnant women can add almonds, walnuts and peanuts to their salads or milk shakes, as these nuts are rich in folate, which helps prevent birth defects. Just one 50gm serving of walnuts contains approximately 50 mcg of folate.

What Are The Health Benefits Of Walnuts, Almonds And Other Nuts?

Nuts are nutritionally dense foods that are rich in healthy fatty acids, protein, vitamins, minerals, and fiber. They are also good sources of bioactive compounds, such as phytosterols and phenolic compounds, which have a positive effect on your overall health and wellbeing. Here are a few proven health benefits of nuts:

  1. Nuts Are a Heart-Healthy Foods
  2. They help to regulate blood pressure and reduce visceral adiposity – which is the accumulation of fat within the abdominal cavity.

  1. Nuts Help Prevent Cholesterol
  2. Several studies show that consuming nuts on a regular basis will lower cholesterol They also reduce inflammation and have a beneficial effect on vascular reactivity.

  1. Nuts Are Diabetes-Friendly Foods
  2. Nut consumption is associated with a reduced risk of diabetes in women and gallstones in both genders.

  1. Nuts Help Prevent Signs Of Aging
  2. Nuts are rich in antioxidants, which reduce oxidative stress and free radical damage. Consuming foods that are rich in antioxidants will help to keep your skin healthy and prevent premature wrinkling.

  1. Nuts Prevent Weight Gain
  2. While nuts are calorie-dense foods that are high in fatty acids, including them in your regular diet can help to prevent or treat obesity. This is because they help to satiate hunger, reduce hunger pangs and can curb binging.

You can simply grab a handful of assorted nuts, instead of chips or other snacks. Another simple way to include nuts in your diet is to sprinkle crushed assorted nuts over your bowl of cereal or salads. Alternatively, you can add them to milkshakes or homemade cookies.

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