When you’re working to lose weight, creating a balance between exercise and a healthy diet can help you reach your goals. Nuts are a great food to enjoy during the weight loss process because they’re full of healthy nutrients and help you feel fuller longer after you eat.

How Eating Nuts Can Help You Lose Weight

Nuts are rich in vitamins and minerals and are ideal for helping you maintain a healthy diet — which is an important part of losing weight. Also, because nuts contain healthy fats and a lot of protein, they can help you stay fuller between meals. You’ll be able to say no to unhealthy snack options.

If you’d like to start incorporating nuts into your diet plan, here are five of the best nuts for weight loss.

1. Walnuts

Walnuts are one of the best nuts for weight loss because they are chock full of healthy fats. This nutrient improves your heart health and helps you keep your appetite under control. That means adding walnuts to your diet can help you lose weight and lower your risk for heart-related problems — win-win!

2. Pistachios

Pistachios are also loaded with healthy fats, and their high levels of protein make them an easy way to cut your cravings for unhealthy snacks between meals — meaning you’ll eat less and healthier.

3. Almonds

Like pistachios and walnuts, almonds have healthy fats, along with plenty of protein and fiber to keep you feeling full and prevent you from overeating. Eating just a few almonds a day can help you lose weight faster.

4. Cashews

When you snack on cashews or add them to other dishes, you’ll get a great source of magnesium. The magnesium lets your body metabolize fats and carbohydrates, helping you lose weight more easily. Like other nuts, they also have a good amount of protein to curb your appetite.

The best part about eating nuts like cashews while you’re losing weight is that you don’t have to eat many to see these great benefits. Different nuts have their own recommended serving size per day. Knowing which nuts are best suited for weight loss and also knowing how many you should eat a day will help you through the weight loss process.

5. Brazil Nuts

Brazil nuts can kick your metabolism into gear with a variety of different nutrients, like L-arginine, selenium, thiamine and magnesium. These nutrients help you burn fat faster so you can drop the pounds more easily.

Like other nuts, brazil nuts are also great sources of fiber and protein. They’ll fill you up, keep you from getting hungry in between meals and promote other health benefits in addition to weight loss.

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To pick up these superfoods and more to enjoy during your weight loss process, shop Sincerely Nuts! You’ll find plenty of healthy options, and when your order is more than $60, you’ll receive free shipping.

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The Best Nuts for Weight Loss

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Is your New Year’s resolution to lose weight? You’re not alone. It’s typically one of the top resolutions. And one main component to weight loss is eating healthfully.

Whether you’re looking to lose a few pounds or have recently lost weight and need to maintain your goal number, consider adding some nuts to your diet.

Many varieties of nuts have been associated with weight loss. And numerous studies have shown that eating nuts may help prevent weight gain with age. Nut eaters tend to have healthier diets because nuts replace unhealthy processed foods. And nuts’ monounsaturated fatty acids tend to target belly fat, too.

Need more proof on nuts’ role in weight loss? Trials comparing weight loss through regimens that included or excluded nuts showed that people stuck to their diets better and lost more weight when nuts were included.

Some nuts perform better than others, but few if any varieties have been shown to promote weight gain or increase obesity risk when consumed in moderation. How you eat your nuts does make a difference. Because nuts in the shell are more time-consuming to eat, that form helps you pace yourself and eat less. And when you munch on whole nuts, you eat slower because you need to chew them longer.

When selecting nuts, avoid ones coated in salt, sugar, chocolate, honey or seasonings. Otherwise, you’re turning this healthy fare into junk food. Instead, stick with dry-roasted or raw varieties. You can toast them in a pan or in the oven, without seasonings, if you like the toasted taste.

Here are some nuts you can add to your diet plan (in no particular order):

This nut offers a great balance of healthy fats, including omega-3 fatty acids that provide essential nutrients, which are shown to protect your heart and lower triglycerides. Omega-3s are mainly found in fish, making walnuts ideal for those who don’t eat seafood. Plus, walnuts contain antioxidants and phytonutrients that are known to help lower inflammation levels and prevent type 2 diabetes. And they’re even rich in melatonin, which promotes a healthy sleep cycle. To reap belly-busting benefits, you don’t have to eat a tree’s worth. Sprinkle a handful of walnuts on your entrée salad or atop your morning oats. For a snack, mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks (and don’t eat it all in one day). Or whip up a loaf of Amaranth Banana Walnut Bread.

You can almost think of each almond as a natural weight-loss pill. Yes, nuts are high in fat. But when you’re trying to lose weight, eating a moderate portion of monounsaturated fat-boasting almonds can keep you feeling full and prevent you from snacking. A study found that obese adults who included almonds in their weight-loss plans lost more weight than those who ate more complex carbohydrates. Plus, they’re a great food source of the antioxidant vitamin E, manganese (which helps the body function properly) and protein. And if you consume this nut regularly, you can put yourself at a lower risk for developing heart disease. For the best results, eat your almonds before you got to the gym. They’re rich in an amino acid, which can help you burn more carbs and fat during workouts. (If you need help preventing yourself from overindulging, purchase a calorie-controlled snack pack.) For a healthy serving of almonds, try our Bulgur Pilaf With Roasted Brussels Sprouts or go for a bowl of Ajo Blanco, an almond and grape chilled soup.

Brazil nuts
This large nut offers a creamy flavor and is a super-rich source of the mineral selenium. Selenium plays a key role in metabolism, as well as in immunity, reproductive health and vitamin E absorption. And selenium may help prevent certain cancers like bone, prostate and breast cancers. Brazil nuts also contain nutrients like zinc, potassium, riboflavin and magnesium. Just watch your serving size, consuming only five to six nuts a day, because high levels of selenium can be harmful, according to the National Institutes of Health. To integrate the nut into your diet, add the nut (chopped) to oatmeal with some honey and fruit. Roast for 10 minutes with some salt and maple syrup. Or eat them raw. You can even make this Banana Bread With Brazil Nuts and Dark Chocolate Swirls.

Peanuts, get your peanuts here! You may have snacked on this nut while watching a baseball game as a kid (or an adult!). It was and is one of the healthiest foods you can eat at the ballpark, boasting protein, potassium, phosphorus, calcium, niacin, folate and vitamin E. Plus, eating peanuts can help reduce the chance of stroke and help boost your energy. Since they’re packed with fiber and protein, peanuts can keep you satisfied and full for a long time, helping manage your hunger. They help stabilize your blood sugar, offering long-lasting energy and fewer cravings. They come in tons of mixes and flavors, and, of course, are the main component of peanut butter. Just be sure to check the package’s label because this nut butter can be processed with sugar and hydrogenated oils. And stay away from sweeter versions that may include honey. When in doubt, go for an organic variety or make your own.

Pistachios are low in calories and high in protein, potassium and fiber. Plus, they’re packed with monounsaturated fatty acids that help control cholesterol. And they can help promote weight loss, according to a study in Nutrition. Sixty middle-aged adults at risk for diabetes and heart disease were divided into two groups. The group that added pistachios to their diet had smaller waists, lower total cholesterol levels, better blood sugar numbers and less harmful inflammation. To eat fewer pistachios and therefore consume fewer calories, opt for ones in the shells because they’ll take you longer to eat. Make some pistachio pudding or pick up a pack of Pistachio & Almond Blend to get a dose of this nut.

While cashews may have a fatty and buttery-tasting flavor, they’re brimming with nutrients like iron (which helps deliver oxygen to your cells, and, in turn, helps prevent anemia), zinc (crucial to immune health and healthy vision) and magnesium (which may help improve your memory). Smooth and rich cashew butter packs a nutritional punch, too. Look for a variety that’s mainly made of cashews to reap its energy-boosting benefits. Consider making this Garbanzo-Vegetable Green Curry tonight. Try using cashew butter (store bought or make your own) in desserts and smoothies for a healthy treat.

Keto nuts – the best and the worst

The numbers above the nuts represent the amount of net carbs in 100 grams, or 3½ ounces.23

A rough guide is that 100 grams of nuts is about three handfuls. But hands come in different sizes, so if you want to know exactly how many grams of carbs you’re eating, here are how many individual nuts you need for 100 grams:

  • 65 pecan halves
  • 20 Brazil nuts
  • 40 macadamias
  • 70 hazelnuts
  • 25 walnuts or 50 walnut halves
  • 2/3 cup of peanuts
  • 80 almonds
  • 3/4 cup of pistachios
  • 3/4 cup of pine nuts
  • 60 cashews

Keto nuts to love

Pecans, Brazil nuts and macadamia nuts, all on the left side, have the lowest amount of carbs per serving and can be enjoyed freely on the keto diet. Well, almost freely. Some people simply cannot resist a dry roasted and salted macadamia nut and end up going overboard with them. If this is you, know this ahead of time and limit yourself to one handful, or simply avoid them is the temptation is too strong.

Eat these low-carb nuts as a snack (if you need one) between meals, toast and toss into salads and other dishes, or grind them into nut butters to spread into celery, other veggies or low-carb crackers.

The nuts in the middle are not the best keto options, but you can probably get away with a few here and there.

The nuts to the right – especially cashews – should be avoided on keto. You’ll very quickly reach the daily keto limit of 20 grams of carbs.4 Less than three handfuls — about 60 cashews in total — is enough to reach this limit.

For all these various types of nuts, never eat any version that has been treated with sugar and other glazes, such as with labels like “honey roasted”, “sweet chili”, “salted caramel” and “spiced.” Read labels to make sure that no sugar has been added. These days many brands are adding sugar.

A reason to not go nuts on nuts

While Brazil, macadamia and pecan nuts are good keto options, you may still want to be a bit restrictive when eating nuts. Especially if you’re aiming to lose weight, or reverse type 2 diabetes, even these nuts can still be problematic.

Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious.5 Eating nuts is fine if you’re doing so when you’re hungry and need energy. But if you’re just snacking on them between meals – without being hungry – because the nuts taste good or because you’re bored, then you’re adding tons of calories and fat that you don’t need.

The result? Your body will burn the fat from the nuts, instead of your stored body fat. This is fine if you’re happy with your current weight and metabolic health. But if you’re aiming to lose weight it’s a different story. In that case, reducing snacking between meals to a minimum may be the best option.6

As always, aim to eat when you’re hungry. Don’t eat when you’re not hungry.7

Salt, reward and how to avoid a nut binge

Nuts are so tasty and good, that they may be easy to over consume, especially salted varieties.8 Adding salt to nuts makes them significantly more rewarding and, for many people, almost addictive.9 This can lead to eating far more than you need to feel satiated.10

Eating too many nuts, especially with higher carb counts, can seriously slow down weight loss.11 Here are some tips to help control consumption, if you need them:

  • Select the amount you want to eat.
  • Put the nuts in a small bowl – don’t eat out of the full bag or container.
  • Preferably don’t mindlessly munch nuts while in front of the TV, watching a movie, reading or doing another activity that has most of your attention.12 Aim to instead enjoy them deliberately and mindfully.
  • Cut back on nuts if you find your weight loss is stalling, and make them an occasional indulgence.

March 2016 Issue

The Wonders of Nuts and Seeds
By Carrie Dennett, MPH, RDN, CD
Today’s Dietitian
Vol. 18 No. 3 P. 22

Learn about their health benefits and creative ways to incorporate them into clients’ favorite meals and snacks.

Nuts and seeds have been part of the human diet since Paleolithic times. A few nuts, such as almonds and walnuts, and seeds, namely flax and chia, get most of the glory, but the fact is each nut and seed brings something beneficial to the table. While exact nutrient compositions vary, nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals, and other bioactive compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.

Health Benefits of Nuts
A wealth of data from prospective observational studies and clinical trials suggest that tree nut consumption reduces the risk of several chronic diseases, including cardiovascular disease (CVD), type 2 diabetes, and some forms of cancer. Moreover, there may be benefits for cognitive health. Adding support to these findings is research suggesting that incorporating tree nuts in the diet lowers the risk of conditions that contribute to disease, such as hypertension, high cholesterol, insulin resistance, abdominal obesity, endothelial dysfunction, oxidative stress, and inflammation.1

Various components of nuts, such as heart-healthy monounsaturated and polyunsaturated fats, plant-based protein, fiber, vitamins, minerals, and phytochemicals may work together to offer protection against oxidation, inflammation, cancer, and CVD.2

Recent findings from the PREDIMED trial suggest that a Mediterranean diet that includes one serving of nuts per day protects against heart attack, stroke, or death from other cardiovascular causes in people at high risk due to type 2 diabetes or metabolic syndrome.3 PREDIMED data also suggest that eating more than three servings of nuts per week reduces risk of death from all causes, especially if also following a Mediterranean diet. Subjects who frequently consumed both total nuts and walnuts had a lower rate of death from cancer.4

Data from the Nurses’ Health Study and the Health Professionals Follow-up Study also suggest a reduction in total mortality with regular nut consumption. The greatest protection appeared to be from deaths due to cancer, heart disease, and respiratory disease.1,5 In a 15-year prospective study of almost 3,000 subjects published last year, total nut consumption was associated with a decreased risk of overall and vascular-disease mortality, particularly in women.6 A study published last year found similar results among Americans of African and European descent who were in a low socioeconomic bracket, as well as Chinese individuals living in China. This study was notable because most research to date has been among individuals of European descent, especially those of high socioeconomic status.7

Recent meta-analyses have supported a connection between nut consumption and reduced risk of hypertension and heart disease but not type 2 diabetes.8-10 Results from a recent meta-analysis of 354,933 subjects also suggest a dose-dependent protection against overall mortality, including death from CVD and cancer, with the greatest benefit among subjects eating one serving per day.11

The evidence is substantial enough that dietary guidelines in the United States, Canada, and other countries recommend including nuts as part of a healthful diet, and the FDA allows qualified health claims for nuts for the reduction of heart disease. The FDA concluded in 2003 that a 1.5-oz (43 g) serving per day of most nuts as part of a diet low in saturated fat and cholesterol “may reduce the risk of heart disease” and in 2004 that 1.5-oz serving per day of walnuts as part of an isocaloric diet low in saturated fat and cholesterol “may reduce the risk of coronary heart disease.”12

Nuts, Calories, and Body Weight
Although nuts and seeds are energy-dense foods, cross-sectional and observational studies have found an inverse association between tree nuts and BMI or weight gain.13,14 National Health and Nutrition Examination Survey (NHANES) data from 2005 through 2010 show that individuals who ate at least 1/4 oz per day of tree nuts had lower weight, BMI, and waist circumference than those who didn’t eat nuts.13 This may be because nuts are satiating and some of the calories in nuts are inefficiently absorbed.13

Interestingly, only 6.8% of the NHANES study population consumed tree nuts,13 and calories could be a barrier to increased intake. However, recent studies have discovered that whole walnuts, almonds, and pistachios all have fewer calories than once thought. Almonds have 32% fewer calories, pistachios have 5% fewer calories, and, most recently, walnuts were found to have 21% fewer calories.14-16

“The potential for using this method to investigate the calorie content of walnuts is intriguing,” says David J. Baer, PhD, supervisory research physiologist in the Food Components and Health Laboratory at the USDA’s Agricultural Research Service. “Given the potential health benefits of consuming walnuts, including the reduced risk for cardiovascular disease, it’s worthwhile to understand the calorie content of walnuts in the human diet and potentially reduce the barriers to their consumption.”

Even though nut consumption is associated with a healthy BMI, nuts and seeds are energy dense, so patients should be mindful of portion sizes. While the number of nuts per serving varies by type, a typical serving is 1 oz or about 1/4 cup or a small handful (palm of the hand only). Chere Bork, MS, RDN, owner of Savor Your Life Today, Inc (cherebork.com), keeps a 1/4-cup measure by her bag of nuts. Maggie Moon, MS, RDN, author of The Elimination Diet Workbook, keeps measured snack packs of almonds and pistachios in her desk, gym bag, and purse “so that I always have a healthful snack on hand.”

Reaping the Rewards
Because nuts and seeds are complex whole foods that vary—sometimes substantially—in their nutrient composition, it may be the interaction between the vitamins, minerals, fatty and amino acids, fiber, and phytochemicals (carotenoids, flavonoids, polyphenols, and phytosterols) that contribute to health. Rather than focus on one nut or seed, encourage clients to include a variety in their diet.2

“I encourage my patients to try a new nut or seed toasted, such as pepitas (pumpkin seeds) or hazelnuts to add to salads, oatmeal, pilafs, quinoa, or other ancient grain dishes,” says Judy Simon, MS, RDN, CD, CHES, of Mind Body Nutrition, PLLC in Bellevue, Washington. “They add a nice flavor, texture, and big nutrition boost of nutrition.”

Oakland, California-based Jessica Jones, MS, RD, founder of Jessica Jones Nutrition (jessicajonesnutrition.com), says her favorite place to get a dose of nuts and seeds is in a morning smoothie. “Every morning I toss in a spoonful of pumpkin seeds, hemp seeds, and chia seeds to boost my protein, fiber, and omega-3 intake.”

Robin Plotkin, RD, LD, the Dallas-based cofounder of blogbrulee.com and CEO and founder of RobinsBite, Inc, points out that nuts and seeds always have a place in a DIY trail mix recipe. “Along with your standard ingredients, toss in pumpkin seeds, sunflower seeds, or flaxseeds—and/or chopped almonds, pistachios, walnuts, or pecans,” she says. “Or, if using a prepared trail mix or granola that doesn’t include nuts or seeds, add in a tablespoon of your favorite for extra crunch and added nutrition.”

The following are some additional highlights of the nutrient content of nuts and seeds and dietitians’ favorite tips:

• Almonds are high in monounsaturated fats, which may explain their association with lower LDL cholesterol levels and reduced heart disease risk. The antioxidant function of the vitamin E (37% DV in 1 oz) in almonds along with their magnesium and potassium also may play a role in cardiovascular health. One study found that almonds may reduce LDL as much as statins.17 “For my chocolate lovers, I recommend mixing a tablespoon of almonds with a tablespoon or two of dark chocolate chips for a satisfying, crunchy snack,” Jones says.

• Brazil and cashew nuts: Technically a seed, 1 oz of Brazil nuts contains a whopping 767% DV for selenium. That’s over the Tolerable Upper Intake Level of 400 mcg. But eating two Brazil nuts per day has been shown to be an effective way to increase blood levels of this antioxidant mineral healthfully.18 Cashews are lower in fat than most nuts and contain anacardic acid, which may improve insulin sensitivity and help prevent chronic inflammation.19,20

• Chia, flax, and hemp seeds: Flaxseeds are an excellent source of the plant-based omega-3 alpha-linolenic acid, but chia seeds are close rivals. Chia seeds win for fiber content (10 g per oz), while hemp wins for protein (9 g per oz). Chia seeds contain respectable amounts of calcium and other minerals important for bone health, as well as several antioxidants. Numerous studies have suggested that flaxseeds have cardiovascular benefits and possibly cancer-preventive effects.21,22 Ground flaxseeds are more digestible than whole, but they have a short shelf life, about six to 16 weeks in the refrigerator or longer term in the freezer. For maximum freshness, buy whole flaxseeds and grind as needed in a clean coffee grinder.

Connecticut-based nutrition consultant Beth Rosen, MS, RD, CDN, owner of Goodness Gracious Living (goodnessgraciousliving.com), refuels with homemade energy bites: “In a bowl, combine 1 cup oats, 1/2 cup unsweetened peanut butter, 1/4 cup chia seeds, 1/4 cup ground flaxseeds, 1/4 cup chopped dried cherries (or your favorite add-in), and 1/3 cup pure maple syrup. Use a tablespoon of the mixture and roll into balls, placing them on a cookie sheet. Freeze for an hour and store either in the freezer or refrigerator for an easy, on-the-run snack powered by nuts and seeds.”

• Peanuts: Technically a legume, peanuts pack more protein per ounce than tree nuts. New Jersey-based Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You (nutritionstarringyou.com), touts the particular benefits of powdered peanut butter, also sold as peanut flour. “With only 45 calories per two-tablespoon serving, you get 5 g of plant-based protein for about one-fourth of the calories of regular peanut butter. Stir it into oatmeal, yogurt, overnight oats, smoothies, protein shakes, muffin batter, salad dressings, and marinades, or mix it with water to create a dip for apples.”

• Pecans contain multiple forms of vitamin E and are especially rich in gamma-tocopherol, which has been shown to inhibit oxidation of LDL cholesterol.23,24 Oxidized LDL contributes to inflammation in the arteries and is a risk factor for CVD. Pecans also have the highest polyphenol and flavonoid content of the tree nuts.25

• Pistachios: Two studies have shown that eating in-shell pistachios enhances feelings of fullness and satisfaction while reducing caloric intake. When eating in-shell pistachios, study subjects consumed about 40% fewer calories compared with pistachio kernels.26,27 Pistachios have the second highest polyphenol and flavonoid content of the tree nuts.25 Bork likes to toast them and toss them on curries.

• Pumpkin seeds contain small amounts of several forms of vitamin E, and research suggests there’s a health benefit to consuming vitamin E in all of its different forms.24 They also contain a unique blend of other antioxidant nutrients.

• Sesame seeds are especially rich in cholesterol-lowering phytosterols.28 Sesame paste (tahini) is an essential ingredient in traditional hummus. Allergies to sesame seeds and other edible seeds are uncommon, but sesame seed allergies are increasing, especially among people allergic to peanuts or certain tree nuts, possibly due to increased exposure.29

• Sunflower seeds are rich in the powerful antioxidant pair vitamin E and selenium. A 1-oz serving alone contains almost one-half the DV of vitamin E. They’re noteworthy for their phytosterol, protein, and fiber content. Carolyn Zisman, MS, RDN, a dietitian at Lockheed Martin Corporation in Bethesda, Maryland, says she adds sunflower seeds to many dishes. “They add a nice nutty flavor, lovely crunch, protein, and wealth of nutrients.” She says she enjoys throwing sunflower seeds on slaw salads with oil and vinegar, on spaghetti squash with coconut oil and seasoning, on spiralized zucchini with oil and grape tomatoes, and on oatmeal.

• Walnuts are another excellent source of plant-based omega-3 fatty acids. Walnuts also boast the highest antioxidant content of the tree nuts, followed by pecans and cashew nuts.30,31 This makes walnuts one of the best nuts for anti-inflammatory benefits. Like pecans, walnuts are unusually rich in the gamma-tocopherol form of vitamin E.24 It’s not for nothing that walnuts are shaped like a brain. Walnut consumption among NHANES subjects is positively associated with cognitive function in both younger and older adults.32 They’re a natural source of melatonin, which is critical in the regulation of sleep, circadian (daily) rhythms, and may play a role in walnuts’ anticancer benefits.33

— Carrie Dennett, MPH, RDN, CD, is the nutrition columnist for The Seattle Times and speaks frequently on nutrition-related topics. She also provides nutrition counseling via the Menu for Change program in Seattle.


Chewy Walnut Trail Bars

Baked ahead of time, these nutrition-packed walnut trail bars are the perfect snack for long trips, hikes, or even commutes to work. To reduce the sugar content and calories, omit the chocolate chips.

Makes 24 bars

3 cups oats, old fashioned, rolled
1/3 cup brown sugar, light, packed
1/4 cup all-purpose flour, unbleached
1 tsp baking soda
1 tsp cinnamon
1 1/2 cups California walnuts, coarsely chopped
1/2 cup cherries or cranberries, dried
1/2 cup chocolate chips
1/2 cup pumpkin seeds
1/2 cup coconut, shredded
1/4 cup sesame seeds
1/2 cup apricots, dried
1/2 cup butter, cut into small pieces
1/2 cup honey

1. Preheat oven to 325° F. In bowl, whisk together oats, brown sugar, flour, baking soda, and cinnamon. Stir in walnuts, cherries, chocolate chips, pumpkin seeds, coconut, and sesame seeds; set aside.

2. In food processor, process apricots until broken up, about one minute. Add butter and process until a paste forms, about one minute. With motor running, pour in honey until well blended. Fold into oat mixture until well combined. Pat evenly into a parchment-lined 9 X 13-in baking pan.

3. Bake in the center of oven until golden, about 30 minutes. Transfer to rack to cool completely.

4. Cut into bars (2 X 12 rows or 8 X 3 rows).

— Recipe courtesy of The California Walnut Board.

2. Ros E. Health benefits of nut consumption. Nutrients. 2010;2(7):652-682.

4. Guasch-Ferré M, Bulló M, Martínez-González MÁ, et al. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Med. 2013;11:164.

6. Gopinath B, Flood VM, Burlutsky G, Mitchell P. Consumption of nuts and risk of total and cause-specific mortality over 15 years. Nutr Metab Cardiovas Dis. 2015;25(12):1125-1131.

8. Zhou D, Yu H, He F, et al. Nut consumption in relation to cardiovascular disease risk and type 2 diabetes: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2014;100(1):270-277.

12. Qualified health claims: letter of enforcement discretion — nuts and coronary heart disease. US Food and Drug Administration website. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm072926.htm. Updated July 9, 2015.

13. O’Neil CE, Fulgoni VL 3rd, Nicklas TA. Tree nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in U.S. Adults: NHANES 2005-2010. Nutr J. 2015;14:64.

14. Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301.

15. Baer DJ, Gebauer SK, Novotny JA. Measured energy value of pistachios in the human diet. Br J Nutr. 2012;107(1):120-125.

16. Baer DJ, Gebauer SK, Novotny JA. Walnuts consumed by healthy adults provide less available energy than predicted by the Atwater factors. J Nutr. 2016;146(1):9-13.

17. Jenkins DJ, Kendall CW, Marchie A, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005;81(2):380-387.

19. Hemshekhar M, Santhosh M, Kemparaju K, Girish KS. Emerging roles of anacardic acid and its derivatives: a pharmacological overview. Basic Clin Pharmacol Toxicol. 2012;110(2):122-132.

20. Tedong L, Madiraju P, Martineau LC, et al. Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake in C2C12 muscle cells. Mol Nutr Food Res. 2010;54(12):1753-1762.

22. Lowcock EC, Cotterchio M, Boucher BA. Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes Control. 2013;24(4):813-816.

23. Hudthagosol C, Haddad EH, McCarthy K, Wang P, Oda K, Sabaté J. Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans. J Nutr. 2011;141(1):56-62.

24. Jiang Q. Natural forms of vitamin E: metabolism, antioxidant, and anti-inflammatory activities and the role in disease prevention and therapy. Free Radic Biol Med. 2014;72:76-90.

28. Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem. 2005;53(24):9436-9445.

32. Arab L, Ang A. A cross sectional study of the association between walnut consumption and cognitive function among adult US populations represented in NHANES. J Nutr Health Aging. 2015;19(3):284-290.

33. Hardman WE. Diet components can suppress inflammation and reduce cancer risk. Nutr Res Pract. 2014;8(3):233-240.

Nuts nutrition facts

Nuts are companionable!

  • You can carry them along with you wherever you go!

  • There is no need of special containers or carry boxes.

  • They have long a shelf life. Unlikefruits and vegetables, nuts are not easily perishable!

  • You can enjoy them whenever you like! Wherever you want! Without the worry about preparation, in fact, nuts and seeds hardly need a kitchen help!

Nature’s friendly! Almost all the varieties of nuts and seeds we eat come in safe envelopes (shells). There is nothing to worry too much about contamination or handling issues. Just grab healthy-looking nuts of your choice and enjoy!

Nuts are must!

Here is why and how?

  • Nuts and seeds are rich in energy and nutrients. Nuts nutrition broadly comprises of health-friendly monounsaturated fatty acids (MUFA) such as oleic and palmitoleic acids. These MUFA help lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood. Research studies suggest that the Mediterranean diet that is rich in MUFA help prevent coronary artery disease, stroke risks through favoring healthy blood lipid profile.

  • They are a rich source of all-important omega-3 essential fatty acids like Linoleic acid, α -Linolenic acid (ALA), Eicosapentaenoic acid, Docosahexaenoic acid , etc. Research studies have suggested that n-3 or omega-3 fats by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and Schizophrenia, depression and Alzheimer’s disease.

  • Nuts and seeds are the storehouses of health benefiting polyphenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections. Studies suggest that resveratrol in peanuts reduces stroke risk by altering molecular mechanisms in the blood vessels, reducing their susceptibility to vascular damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.

  • Nuts nutrition is complete in the sense that in addition to calories, and vitamins, they are a rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper required for the production of red blood cells. Iron is essential for red blood cell formation. Fluoride is a component of bones and teeth and plays an important role in the prevention of dental caries.

  • They contain healthy levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin-E is required for maintaining the integrity of cell membrane of mucosa and skin; thus, protecting it from harmful oxygen-free radicals.

  • Moreover, seeds and nuts nutrition profile include many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and well-being.

Culinary uses of nuts

  • Edible nuts and seeds can be eaten as they are or either salted or sweetened.

  • Sprinkle over desserts, particularly sundaes, ice cream and enjoy!

  • They employed in the confectionery, as an addition to bread, biscuits, sweets, muffins, and cakes.

  • In the food industry, almost all kinds of nuts employed in the preparation of nutritious butter.

<<-Back to Home page from Nuts nutrition.

Further Resources:

1. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

Weight Loss: 5 Nuts To Burn Belly Fat And Lose Weight, The Healthy Way

Weight Loss Diet

Losing weight is not easy; it requires dedication, hard work and a lot of patience. You have to bid goodbye to everything junk and unhealthy food and say hello to all things healthy and nutritious. So, if you are trying to lose weight, you’d know the importance of including healthy foods in your diet. In the list of healthy foods, nuts are counted as superfoods that contain antioxidant levels that help keep your body healthy. Nuts are rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn belly fat. So, if you haven’t already added these tiny delights to your diet, then it is time you know their importance. We list out nuts that will help you lose weight, the healthy way.

(Also Read: Here’s How You Can Store Nuts For A Long Time)

Nuts for weight loss | Nuts for burning belly fat and losing weight

1. Almonds

Almonds are considered as one of the nature’s superfoods for their rich content of protein, antioxidants and heart-healthy fats. The mono-unsaturated fats found in almonds will prevent overeating and the dietary fibre contributes to the sensation of being full, despite eating a small amount. In fact, they are a good source of an amino acid called L-arginine that helps you burn fat. Eating 3-5 almonds everyday has been associated with greater weight loss and higher fat metabolism. The fibre and protein in these nuts are said to keep you satiated for longer and also keep your digestive health in check.

(Also Read: What Is The Best Time To Consume Nuts? Find Out)

2. Walnuts

Walnuts are high in heart-healthy unsaturated fats that make them great for weight loss. A handful of walnuts everyday could help to stimulate fat loss and promote healthy body weight. Walnuts are also known for their amazing appetite-control power; thanks to the presence of omega-3 fatty acids, plant-sterols and vitamins that help suppress hunger, further helping in weight loss.

Weight Loss Diet: Walnuts are high in heart-healthy unsaturated fats that make them great for weight loss

3. Pistachios

Pistachios, or pistas, have a modest amount of protein. This protein helps keep you full for longer time, thereby preventing you from reaching out to junk food. Moreover, the protein in pistachios helps build new muscle tissues. Pistas also contain mono-unsaturated fats that have been shown to boost weight loss.

4. Brazil Nuts

Brazil nuts come loaded with fibre and protein, both of which are essential for losing weight. Moreover, they are also a good source of selenium, magnesium, phosphorus and thiamine, all of which are said to be helpful in weight loss. Brazil nuts also contain L-arginine that is efficient in fat burning process. They also help kick-start your metabolism.

5. Cashew Nuts

Magnesium in cashew nuts is essential for regulating the metabolism of fat and carbohydrates, which may further help you lose weight. Cashews are relatively good sources of protein, which is key to losing weight.

While nuts are high in calories, eating the right amount daily can actually help lose weight. Make a trail mix of all these nuts and have a handful of them daily. Don’t forget to complement nuts with a healthy diet and some physical activity to lose weight effectively.

6 Best Nuts for Weight Loss

Hang out at a local bar and you’re sure to come across a variety of nuts (the food, not the people hanging out in the corner)—and guys popping them like they’re diet freebies. It’s the perfect example of good food gone bad. Nuts, like avocados, are loaded with heart-healthy fats—but healthy doesn’t always mean you’ll get lean. A couple of beers and a few handfuls of nuts and you’ve racked up some serious calories—and diet damage. If you want to snack smart, you’ll have to choose the best nuts to eat for weight loss.

“A one-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice,” says Tanya Zuckerbrot, RD. “Think about it: Would you rather have 12 cashews or 22 almonds?” We’d rather have the almonds—and the pistachios and the cashew butter. Choose from this essential Eat This, Not That! list of the best nuts to eat to stay sane—and slim.



This tiny nut is pretty mighty! What makes the unsung hero of the nut world such a powerful health food? For starters, it’s the richest known food source of selenium out there, with just two of the tiny nuts providing more than a day’s worth of the mineral. Selenium not only plays a key role in metabolism, immunity and reproductive health, but also helps the body absorb vitamin E, which can help ward off cataracts later in life. Not to mention, Brazil nuts are packed with health-boosters like copper, zinc, potassium, riboflavin, heart-healthy fats and magnesium, a mineral many women are deficient in (especially those taking birth control pills).

EAT THIS! If you’ve tried them before you’ll likely agree Brazil nuts have a rich, creamy flavor. Add the nut, chopped, to oatmeal with some fruit and honey, pop them in your mouth raw, or roast them for 10 minutes with a bit of maple syrup and salt. Our only word of warning is to keep your portion size in check. High levels of selenium can be harmful, so stick to just one Brazil nut a day.



Dietary fats are kind of like lovers. Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health. The good news is, unlike shoddy boyfriends, dietary fats come with red flags. The absolutely worst match for your apple-shaped figure: saturated fats. Unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size while saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, research from Uppsala University states. Polyunsaturated fats, on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.

EAT THIS! Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.



Think of each almond as a natural weight-loss pill. A study in the International Journal of Obesity and Related Metabolic Disorders studied overweight and obese adults and found that, when combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.

EAT THIS! Nuts are high in fat–which may seem counterproductive if you’re trying to lose it–but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. The saving grace here is the calorie-controlled serving, which stops you from overindulging.



Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point (while the pretzel-eating group stayed the same) and their cholesterol and triglyceride levels showed improvements as well.

EAT THIS! We like Everybody’s Nuts brand Salt and Pepper variety. We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive.



While the classic nut butter shares some health benefits with other nut butters, there tend to be fewer healthy versions available on the market. “Peanut butters are most often processed with hydrogenated oils and sugar, so make sure you check the label carefully,” cautions Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition. Organic is always your best option!

EAT THIS! When you think of Smucker’s, all-natural may not be your first thought. But, contrary to popular belief, their line of Smucker’s Natural Chunky Peanut Butters are top-notch. The Chunky and Creamy varieties are made with just peanuts and a hint of salt, while a sweeter version also includes honey.



With a rich, smooth texture, cashew butter is slightly lower in calcium than other varieties, but can still pack a nutritional punch. “It’s a good source of phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked,” explains Middleberg. Magnesium boasts a myriad of health benefits, Middleberg continues, “such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function.” Though cashew butters tend to be harder to find—you might have to log on to find the healthiest varieties—their laundry list of health benefits make them well worth the hunt. Cashews also contain a good amount of biotin, which will help keep your locks shiny and lustrous. Try using decadent cashew butter in smoothies and desserts to reap all the nutritional benefits and give yourself a healthful treat.

EAT THIS! Artisina’s cashew butter is made from the only purest of ingredients: cashews. It’s packed with iron, essential vitamins and none of the bad stuff, making it ideal for an energy-boosting afternoon snack.


Toss a combination of nuts—pecans, almonds, peanuts, and cashews—with chili powder, black pepper and a pinch of cayenne. Roast in a 400 degree F oven for 10 minutes, until warm and toasty. Or…

EAT THIS! Try the Larabar Uber Mixed Roasted Nut Bar, which incoporates many of our best nuts to eat for weight loss. Almonds, roasted cashews, peanuts, pecans, and macadamia nuts are the shining stars of this snack bar while honey, dates and tapioca syrup add a hint of sweetness. We can’t get enough of this protein-packed, sweet-and-salty combo.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Portion Control

Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So it’s important to decrease calories from other sources to avoid weight gain. Our program prescribes nuts within the context of a healthy diet to give you the health benefits without the extra calories.

A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein.

Most nuts are consumed on their own, by the handful, which can be dangerous. This is the kind of food that often leads to “eating amnesia” — hand to mouth without much thought — and can easily lead to consuming lots of extra calories.

Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away.

Your goal is to eat nuts instead of other sources of fat like cakes, cookies, or chips. You won’t feel deprived when you top your apple or celery slices with peanut butter!

Here are some ways to add healthy “nut” fat to your diet:

  • Top hot or cold cereal with nuts for a nourishing breakfast.
  • Sprinkle almonds on top of yogurt.
  • Add peanuts to nonfat frozen yogurt.
  • Use fat-free salad dressing and add nuts to your salads.
  • Use nuts to replace croutons in salads or soups.
  • Bring pasta to life by sprinkling it with chopped nuts.
  • Remember that slivered almonds do wonders with everything from chicken to desserts.
  • Add nuts to bread, pancakes, waffles, or muffins.
  • Mix nuts into lite cream cheese for a delicious spread.
  • Add nuts to popcorn for a tasty snack.
  • Add great flavor to steamed veggies with a handful of nuts.
  • Toast nuts to enhance the flavor. Bake for 5-10 minutes in a 350-degree oven

Will Eating Nuts Make You Gain Weight?

The Australian Dietary Guidelines recommend we eat 30 grams (1 ounce) of nuts – a small handful – each day. But many of us know nuts are high in calories and fat.

So should we be eating nuts or will they make us gain weight?

In short, the answer is yes, we should eat them, and no, they won’t make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the “good” fats.

And aside from that, our bodies don’t actually absorb all the fat found in nuts. But we do absorb the nutrients they provide.

Dietary fat: friend or foe?

Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around 15g of fat (0.5 ounces), whereas the same amount of raw macadamias contains around 22g of fat (0.7 ounces).

There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly monounsaturated and polyunsaturated fats.

These types of fats are known as “good fats”. They can help lower cholesterol when we eat them in place of saturated fats.

The type of fats present varies between nuts. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat.

What the evidence says

Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn’t mean we should be avoiding them to manage our weight.

Studies that looked at people’s eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don’t.

We see a similar pattern in clinical studies that asked people to include nuts in their diets and then looked at the effects on body weight.

A review of more than 30 studies examined the effects of eating nuts on body weight. It did not find people who ate nuts had increased their body weight, body mass index (BMI), or waist circumference, compared to a control group of people who did not eat nuts.

In fact, one study found that when people ate a pattern of food aimed at weight loss, the group of people who ate nuts lost more body fat than those who didn’t eat nuts.

Let’s nut this out

There are several possible explanations for why eating nuts doesn’t seem to lead to weight gain.

  1. We don’t absorb all of the fat in nuts: The fat in nuts is stored in the nut’s cell walls, which don’t easily break down during digestion. As a result, when we eat nuts, we don’t absorb all of the fat. Some of the fat instead is passed out in our faeces. The amount of calories we absorb from eating nuts might be between 5 percent and 30 percent less that what we had previously thought.

  2. Nuts increase the amount of calories we burn: Not only do we not absorb all the calories in nuts, but eating nuts may also increase the amount of energy and fat we burn. It’s thought this may partially be explained by the protein and unsaturated fats in nuts, although we don’t yet know exactly how this occurs. Increases in the number of calories burnt can help us maintain or lose weight.

  3. Nuts help us feel full for longer: As well as fat, nuts are rich in protein and fibre. So, nuts help to keep us feeling full after we eat them, meaning we’re likely to eat less at later meals. Recent studies have also suggested providing people with nuts helps improve the overall quality of the types of foods they eat. This may be because nuts replace “junk foods” as snacks.

  4. People who eat nuts have healthier lifestyles in general: We can’t rule out the idea that eating nuts is just a sign of a healthier lifestyle. However, randomised controlled trials, which can control for lifestyle factors like eating habits, still find no negative effect on body weight when people eat nuts. This means the favourable effects of nuts are not just the result of nut eaters having healthier lifestyles – the nuts themselves play a role.

Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need. We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines.

Elizabeth Neale, Career Development Fellow (Lecturer), University of Wollongong; Sze-Yen Tan, Senior Lecturer in Nutrition Science, Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, and Yasmine Probst, Senior lecturer, School of Medicine, University of Wollongong.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Three things, speculated Dr Richard Mattes, Professor, Foods and Nutrition, at Purdue University, one of a series of academics to present about nuts at the 6th​ International Congress on Vegetarian Nutrition earlier this week.

Eat nuts as a morning snack and you’ll compensate later in the day for the calories consumed​

Professor Mattes: ‘I’m not saying you can eat nuts with impunity’

First, nuts suppress hunger, as well as the desire to eat (which are not necessarily the same things – you can still desire​ a dessert even if you are full), he said. And as such, they “elicit strong dietary compensation that offsets two-thirds to three-quarters of the energy they yield”.​

In other words, if you eat 100 calories-worth of nuts as a snack in the morning, you will probably compensate by reducing your calorie intake later on in the day by 66-75 calories, he said.

Whether this is because nuts absorb moisture in the GI tract and fill you up, or for other reasons, is not clear, he said, but the effects are not due to nuts’ impact on hormones affecting hunger such as CCK, PYY, ghrelin or GLP-1, he said.

Whatever the reason for the satiating effects, he said, “you will typically see spontaneous adjustments of up to three-quarters of energy consumed.”​

We may have overestimated the calorie content of almonds by up to 20%​

Second, recent research​ shows we don’t absorb all of the energy in almonds in particular, which means we may be overstating their calorie content by up to 20%, he added.

When you bite into an almond and break it up into smaller pieces, some of these pass through your digestive system intact, taking the energy contained in them with them, he explained. “If you analyze the feces ​ you still see lipid-based energy in there.”​

Research shows nuts can help you lose weight – so here’s a very nutty diet plan

Not so long ago nuts were considered a diet disaster thanks to their high fat content.

But a raft of research in recent years has proved the opposite is true — eating nuts can actually help you shed excess pounds .

And now a study in the journal Diabetes, Obesity and Metabolism has found that walnuts in particular contain an ingredient that can satisfy appetite, making you feel fuller for longer.

Known as peptide YY this activates an area of the brain associated with regulating hunger – with just a handful of nuts a day enough to keep it under control.

Meanwhile, other research has shown that almonds can help regulate your weight.

In fact, Penn State University in the US found that people who ate 42g of almonds a day experienced a reduction in tummy fat, waist circumference and thigh fat.

Research in recent years has proved the opposite is true — eating nuts can actually help you shed excess pounds (Image: Getty Images) Walnuts in particular contain an ingredient that can satisfy appetite (Image: Getty Images) Video Loading Video Unavailable Click to play Tap to play The video will start in8Cancel Play now

But although walnuts and almonds have been singled out, regular consumption of all nuts seems to help stay slim.

Indeed, a review of 31 trials in 2014 found people whose diets included any extra nuts, or nuts substituted for other foods, lost 1.4lb and half an inch from their waists.

In addition, trials comparing weight loss on plans that included or excluded nuts showed that people stuck to their diets better and lost more weight when nuts were included.

So why are nuts so useful for dieters?

One reason they have a positive effect on appetite is because of their high protein and fat content, both of which help curb hunger. Plus the fat that’s typically found in nuts is of the heart-healthy monounsaturated variety, which appears to target belly fat.

Although walnuts and almonds have been singled out, regular consumption of all nuts seems to help stay slim (Image: Getty)

This means if you nibble nuts several times a week, you’re also reducing your risk of heart disease and type 2 diabetes. Scientists believe this may also be due to nut-eaters having healthier diets as nuts tend to be eaten in place of processed foods.

Do you fancy experiencing some of these health-boosting nut effects?

Follow our specially created diet below for just four weeks and you could drop up to a dress size.


1. Eat a portion of nuts daily. A portion roughly equates to a small handful of raw nuts or two tbsp of nut butter. Despite the high fat content, eating this many nuts per day has been found to boost weight loss and help reduce hunger.

2. Take it slow. When you munch nuts, you typically eat more slowly because you need to chew them longer. To Increase eating time further, choose whole nuts – because you have to crack and shell them first, studies show you end up eating fewer per sitting.

3. Keep your nuts plain. Avoid shop-bought varieties that are coated in salt, sugar, chocolate or other flavourings. Otherwise you risk turning a healthy food into junk food. Instead, stick with raw varieties. Try dry roasting them in a pan or in the oven for a few minutes if you crave that toasted taste.

Your food planner

How it works: Pick three daily meals, plus – and this is the important bit – one nut-based snack from the list below and one non-nut snack.

Each day totals a rough intake of 1,500 calories to help you lose weight healthily, while the high nut count will keep you feeling full, stop cravings and help burn fat.


A bowl of oatmeal with blueberries and nuts (Image: Getty Images)

  • Small pot (90-100g) of Greek yoghurt topped with mixed berries, plus one tbsp of mixed chopped nuts
  • Mushroom and tomato omelette made with one egg, five sliced mushrooms and one chopped tomato
  • One poached egg on one slice of granary toast
  • Breakfast smoothie made with one glass of milk and two portions of any soft fruit such as strawberries and banana, plus a tbsp of nut butter
  • Porridge topped with berries and a tbsp of mixed nuts and seeds


  • Vegetable soup, half a tin or carton, with granary roll, one orange
  • Tuna (one small can) mixed with a tbsp plain yoghurt, a little balsamic vinegar and half a chopped red pepper in a wholemeal wrap, small banana

Turnip and carrot soup (Image: Getty Images)

  • Baked beans (reduced sugar) on 2 slices granary toast
  • Prawn cocktail – 20g of prawns served with crisp lettuce leaves and balsamic dressing, an apple
  • Grilled chicken breast, half a sliced avocado, handful of cherry tomatoes, with a green salad


Grilled salmon served with boiled new potatoes and broccoli (Image: Getty Images)

  • One chicken breast filled with a matchbox-sized piece of mozzarella cheese, wrapped in one slice of parma ham, then baked for 20 minutes.
  • Serve with steamed broccoli and sweet potato mash (made using one sweet potato)
  • One cod fillet served with six grilled cherry tomatoes and half a sliced courgette, plus two handfuls brown basmati rice
  • Roast dinner made with 2 slices of meat of your choice, 3 potatoes roasted in olive oil, plus a large portion of mixed geen veg and carrots to cover half the plate.
  • One salmon fillet, cooked in foil for 18 minutes in the oven with a little soy sauce and lemon juice, and served with steamed spinach and green beans
  • Grilled pork chops served with 3 large over-roasted tomatoes and cannellini beans (half a can, drained) drizzled with 2 tsp olive oil and balsamic vinegar.


Pick one nut-based snack per day and one non-nut based snack.


2 tbsp of any nut butter – peanut, almond or cashew – on oatcake or sliced apple, or
a smoothie

Portion of almonds (roughly one handful or 23 nuts)

Portion of cashews (roughly one handful or 16 nuts)

Peanut butter (Image: Getty Images)

Portion of walnuts (roughly one handful or 14 halves)

Portion of peanuts (roughly one handful or 28 nuts)

Portion of pistachios (roughly one handful or 45 nuts)

Portion of Brazils (roughly one handful or 6 whole nuts)


Small pot of no-added-sugar yoghurt

One banana

Pear or apple

6 cherry tomatoes

Half a mashed avocado on wholegrain toast

Six super nuts for weight loss

Some nuts are more nutritious than others. These star performers are certainly all they’re cracked up to be in the diet stakes.

1 Walnuts This nut offers a good balance of healthy fats, including omega-3 fatty acids important for heart and brain health. Omega-3s are mainly found in oily fish, making walnuts ideal for those who don’t eat fish. Plus, walnuts contain antioxidants that are known to help prevent type 2 diabetes. They’re also rich in melatonin, which encourages a good night’s sleep.

Walnuts (Image: Getty Images)

Eat more: Sprinkle a handful of walnuts on your salad or serve them chopped on porridge or yoghurt for breakfast.

2 Almonds If you’re trying to lose weight, research shows that eating a moderate portion of almonds can keep you feeling full and prevent you from snacking. One study found that obese adults who included almonds in their weight-loss plans lost more weight than those who ate more whole grains. Plus, almonds are a great food source of the disease-fighting antioxidant vitamin E.

Almonds (Image: Getty Images)

Eat more: A small handful makes a nutritious snack or you can sprinkle chopped ones onto your morning cereal. Almond butter is a milder, sweeter alternative to peanut butter and is great on toast or in smoothies.

3 Brazil nuts An incredibly rich source of the mineral selenium, which plays a key role in keeping our metabolism working efficiently to burn off maximum calories – as well boosting immunity and fertility.

Brazil nuts (Image: Getty Images)

Selenium may even help lower your risk of certain cancers, including bone, prostate and breast. Brazil nuts also contain zinc, potassium and magnesium for increased energy and healthy immunity.

Eat more: Eat raw as a snack or try roasting for 10 minutes with a tiny drizzle of maple syrup.

4 Peanuts Still the most popular nut choice, and – so long as they’re not covered in salt – one of the healthiest. Peanuts are packed with potassium, calcium, folate and vitamin E. Plus, eating them can also help reduce your chance of heart attacks and stroke, and boost energy levels.

Peanuts (Image: Getty Images)

Their high protein content not only keeps you feeling fuller for longer, it also helps stabilise blood-sugar – preventing sweet cravings. Eat more: Snack raw or enjoy as peanut butter, but check the label to ensure they don’t contain unhealthy additives such as salt or palm oil. Better still, whizz up your own butter by blending 400g of peanuts in a food processor.

5 Cashews These nuts pack a hefty nutritional punch. They’re high in iron, which helps deliver oxygen around your body and prevents anaemia, plus zinc which is vital for a strong immune system and also magnesium which can help boost energy and encourage sounder sleep.

Cashew nuts (Image: Getty Images)

Eat more: Add to curries and stir-fries or enjoy a handful as a snack.

6 Pistachios Low in calories and high in protein, potassium and fibre, these nuts make a super snack. Plus, they’re packed with monounsaturated fats that help control cholesterol. They even have specific weight-loss benefits according to a study published in the health journal Nutrition. Sixty middle-aged adults at risk of diabetes and heart disease were divided into two groups.

Pistachio nuts (Image: Getty Images)

The people who added pistachios to their diet had smaller waists, lower bad cholesterol levels and better blood- sugar control

Eat more: Add to granola, or sprinkle over plain yoghurt and drizzle with a little honey for a healthy dessert.

Caution: This diet plan is not suitable for those with nut allergies.


Our Nuts.com family loves all varieties of nuts and values the distinct tastes, flavors, textures, and aromas of each type of nut. We believe that when you buy nuts, they should always be fresh and of superior quality so that you can enjoy them to the fullest.

Types of Nuts

As you can imagine, we keep our nut department well-stocked with every kind of nut. You can even buy bulk nuts by the case at wholesale prices. All nuts are a good source of nutrients, and depending on your preference, you can toss them over salads, use them in recipes, or just snack on them straight out of the bag. Grab a handful of almonds to munch on between meals or toss them over a salad for a boost of protein, healthy fats, and antioxidants. Or try almond flour to make some scrumptious baked goodies. Pound for pound, almonds are the most nutrient dense of all tree nuts.

We always catch my dad snacking on cashews. Fortunately, the good news here is that cashews are loaded with fiber and protein. And keep in mind that peanuts are not just meant for the ball games. They pack seven grams of protein per serving, and are a good source of antioxidants and B-complex vitamins, so feel free to enjoy them anytime!

Brazil nuts are unique with their high selenium content, whose antioxidant properties protect against heart disease, cancer, and aging. If you’ve never tried these, it’s not too late, as we sell brazil nuts in the shell and raw or roasted out of the shell. I love munching on pistachios, and amazingly, pistachio nuts are packed with fiber.

My favorite way of eating pecans is in pecan pie. Maybe the pie isn’t all that healthy, but pecans sure are, and can even help lower your cholesterol. And don’t forget chocolate pecans for an instant dessert and a healthy dose of antioxidants from their sweet coating! Don’t have a sweet tooth? Throw an ounce of pine nuts into your salad or pesto, and enjoy a crunchy 9% of your daily fiber intake!

Walnuts have some special properties as well, with a high concentration of omega-3 fatty acids. Treat your taste buds to intensely-flavored black walnuts or sweet candied walnuts. To find out more detailed information on the delicious and healthy nut products we sell, be sure to click on the links above and explore. And, if you really can’t choose just one favorite nut, you can have it all with our mixed nuts!

Health Benefits of Nuts

Remarkably, nuts not only taste great, but they’re loaded with protein, fiber, essential fats, antioxidants and minerals, which also makes them great for you. It seems like every day more and more studies continue to be released extolling the health benefits of eating nuts as a fundamental part of your diet. The FDA has backed this up, claiming that eating additional servings of certain nuts may reduce the risk of coronary heart disease. Wow! Now that’s something to write home about. It turns out that just a handful of nuts a day keeps the doctor away. A 30-year Harvard study tracking 119,000 men and women found that those who ate nuts nearly every day lowered their mortality risk by 20% compared to those who never ate nuts. Researchers suggest that nuts may promote longevity because they’re packed with healthy fat, protein, vitamins and antioxidants.

If you’re watching your waistline, snacking on nuts is a smart choice. Some people mistakenly think the high fat content in nuts can make you gain weight, but they’re actually a slimming snack. A 2007 Mediterranean study found that frequent nut consumption was associated with a reduced risk of weight gain. Nuts fill you up so you’ll be less likely to reach for unhealthy foods.

Enjoy More Nuts

Looking for new ways to add more nuts to your diet? Jump-start your mornings by adding nuts to your breakfast of oatmeal, cereal, or yogurt. Before you head out for the day, mix up your own custom trail mix with equal parts nuts, seeds, and dried fruit. Or toss a handful of nuts over salads for a protein punch and delicious nutty crunch. Try our seasoned nuts for an extra boost of flavor in your snacking regimen. For an energizing pick-me-up or post-workout snack, we love having nut butters over toast, bagels, or even just a slice of fruit. Chopped nuts are a nutritious addition to baked goods like breads, muffins, brownies, and scones. You can even mix them in a batch of homemade granola bars for snacking on the go. If you have a sweet tooth, you can’t go wrong with a cookie jar classic like white chocolate macadamia nut cookies. For a decadent treat, try chocolate dipped strawberries rolled in assorted chopped nuts. Getting your daily dose of nuts is much easier than you think!

What’s your favorite type of nut? Your answer probably depends on if you are talking about eating them raw, or toasted, or as a part of another dish. It could even mean which flavor of nut you like the most, like if you’re having coffee or ice cream. But all of those thing matter–snacking, baking, cooking, flavoring– when you’re hungry. That’s why we set out to rank the most common nuts (including legumes everyone just calls nuts, because nobody wants to rank freaking legumes) not just by how enjoyable they are in their purest form, but by their accessibility, versatility, and importance to other foods.Think of this more as a ranking of which of nut you’d miss the most if it left your life entirely.

11. Chestnuts

In their natural form these are basically a meatier type of mushroom covered in fur that you would only eat during a zombie apocalypse. At their best they’re still a huge pain in the ass to enjoy. You have to cut an “X” into them before roasting them, then you have to crush and peel them. When done right they are tasty but mushy. If you never ate another chestnut in your life you wouldn’t notice, but if you had to eat one it would feel like homework.

10. Brazil Nuts

The most underrated nut in any mixed jar is the Brazil nut, a bigger, tougher nut that somehow manages to be almost creamy when you eat them. A handful of good salty Brazil nuts are a great snack, but that’s all they are. Have you ever seen one outside of a jar of nuts? No, you have not, and it’s weird. Like, what is BIG NUT hiding from us?

9. Pine Nuts

Pine nuts always costs way more money than you think they will, even though no one has ever been worried about a pesto shortage. They have a nice mild flavor, but when raw they are too soft to make for a satisfying snack. (And apparently if you get some bad ones they taste like soap.) They are better roasted, and good in other dishes, but no one has ever said a pine nut is their favorite.

8. Macadamia

This is another nut with both a satisfying bite and a creamy texture. No other item on this list is so closely associated with one specific food the way these are with cookies. Something about macadamia nuts and white chocolate makes for a perfect combination, but it’s rare to see them served alone. They work well in other baked goods, but overall they are very limited in what they can do. Also, only rich people can afford macadamia nuts.

7. Pecans

Raw pecans are disgusting, like eating a sweet mushy tree that you had to fight first. However if you bake them up they are transformed into something delightful, which is why they can support an entire pie. Never underestimate the power of being pie-worthy. They’re tasty in baked goods, but you can easily enjoy sweetened pecans all on their own.

6. Hazelnuts

Fun fact: no one has ever actually eaten a raw hazelnut…probably. If they have they had to work for it, because first you have to crack the hard shell without crushing the nut, and then you need to peel the bitter skin. It’s too bad, because hazelnuts are good and especially “nutty,” which is why they are such a common flavor in other things. Bonus points for being so wonderful with chocolate and for giving the world Nutella.

5. Walnuts

Have you ever eaten a plain walnut? Why? Do you hate yourself? It stinks getting them out of their shells, and raw walnuts are even worse than raw pecans. So how did walnuts make the top five then? Roasted or even just chopped up, walnuts are great in a wide range of things, from a healthy dish like a salad to sweets like cookies and brownies. A whole walnut is sharp with an unpleasant mouthfeel and bitter taste, but just a little piece goes a long way in the right dish. You’d miss walnuts more than you’d know.

4. Pistachios

If I ever hit the Powerball the first thing I’m going to do is hire someone to peel pistachios for me, because the only downside to these slightly sweet bites of perfection is that you have to either work for hours to eat like 15 of them, or you have to pay through the nose for a bag of them. On their own they are a flawless snack, flavored or not, and they are notably fantastic in ice cream, pudding, cake, and cookie form. Anything that is terrific on its own and also helps make a great dessert deserves to be this high. It’s a violation of the Geneva convention to feed a prisoner of war a plain, raw almond. They are unpleasant in both taste and texture. However almonds are one of nature’s all-time greatest conduits of other flavors. You can enjoy almonds that are sweet, salty, spicy, and everything in between. Also, they must be full of protein or something because every health book insists you have them for every meal.

2. Cashews

If this were about ranking which nut you would most want to have a bowl of, cashews would be the clear and obvious number one choice. They have the best taste, the best texture, and they are filling, making them the ideal snack. They also pair well with the full spectrum of flavors. The only reason they are not number one is that they aren’t super versatile. They are great in dishes, both savory and sweet, but only as cashews. They don’t tend to mix well with others (nor should they; you can’t improve upon perfection.) I wish people would give me jars of cashews as a gift.

1. Peanuts

Peanuts are easy to crack open, and taste good plain, roasted, or flavored. They can be seamlessly, combined, or constitute the entire basis of a dish. Few nut fans probably list peanuts as their personal favorite, but imagine a life without peanuts. Think about all of the things you’d have to give up, including peanut butter and half of all candy bars. There’s a reason George Washington Carver dedicated his life to peanuts–they are one of the most versatile and tastiest foods we have.Which is why they rank number one, even though they aren’t actually nuts.What do you think though? What did we get right and what are you going nuts over? Tell us in the comments section below.

Images: SuperfoodEvolution

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