Fats In Nuts: Top 10 Healthiest Nuts And Their Effect On Weight Loss

Nuts: fats, proteins, carbohydrates

Surely, you have heard more than once that nuts are a very healthy product. But, despite all their merits, many of us are confused by the calorie content of nuts and the content of saturated fats in them. Let's figure out how nuts are useful, whether you can use them for weight loss, how many nuts you can eat per day, and if nuts are harmful.

Let's get started with this product. Nuts are a healthy snack option and a great addition to many meals. They are good sources of fat, fiber and protein. Most of the fats in nuts are monounsaturated fats, as well as omega-6 and omega-3 polyunsaturated fats. However, they also contain some saturated fat. In addition, nuts contain a number of vitamins and minerals, including magnesium and vitamin E.

If you are afraid of the calorie content of nuts, and you are worried about whether it is possible to eat nuts for weight loss, here is the answer of science. A meta-analysis of 33 studies found that diets high in nuts did not significantly affect weight gain or loss.

On the contrary, many studies show the health benefits of nuts - especially in relation to reducing risk factors for cardiovascular disease.

So, many of the scientific papers have shown that people who eat nuts live longer than those who do not. It is hypothesized that this may be due to their ability to help prevent a number of chronic diseases.

And the merits of nuts do not end there. They may also help reduce risk factors for metabolic syndrome such as high blood pressure and cholesterol levels.

There is even one study (on more than 1200 people) showing that the Mediterranean diet, combined with 30 gr. nuts per day reduced the prevalence of metabolic syndrome more than a low-fat or Mediterranean diet combined with olive oil.

But that's not all. Nuts have succeeded in reducing the risks of developing and other chronic diseases. For example, eating nuts can positively affect blood sugar levels and reduce the risk of certain types of cancer.

We discussed the benefits of nuts and see that they are really impressive. Now let's move on to the most controversial and exciting issue - their calorie content.

Yes, indeed, nuts are very high in calories. Mainly because most of them are fats. For understanding, one gram of fat contains 9 calories, while one gram of carbohydrates or protein contains only 4 calories.

In defense of nuts, they contain mostly unsaturated fats, and this type of fat has been linked to protection against many diseases, such as heart disease.

What are the benefits of nuts for losing weight

Since nuts contain a lot of calories and in particular fats, many people completely refuse them when losing weight. Let's see if this is correct. For this, we turn to current scientific data.

• Several observational studies have shown that regular nut consumption is not associated with weight gain and may even prevent it.

  Studies: Improved diet quality with peanut consumption , Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women's Health Study

   

• One study followed the diet of 8,865 men and women for 28 months. It turned out that those who ate two or more servings of nuts per week had a 31% lower risk of weight gain, compared with those who did not eat nuts or ate them very rarely.

  Study: Nut consumption and weight gain in a Mediterranean cohort: The SUN study

   

• A review of 36 studies found that regular nut consumption was not associated with weight gain and body mass index.

• A 2002 study suggested that the alpha-linolenic acid found in walnuts may be responsible for lowering LDL cholesterol levels in women.

  Study: Serum lipid profiles in Japanese women and men during consumption of walnuts

  But it is worth noting that there were also studies that showed, albeit a small, but weight gain, when eating nuts:

   

• For example, a study on the effects of regular peanut consumption found that it elicited a strong compensatory dietary response. The subjects compensated for 66% of the energy received from the nut, and the increase in body weight was significantly lower than predicted.

  Study: Effects of chronic peanut consumption on energy balance and hedonics

   

• Here is another study, but with a walnut. It showed that walnut consumption led to significantly less weight gain than expected.

  Research: Does regular walnut consumption lead to weight gain?

   

Here is a small conclusion: Studies have shown that regular consumption of nuts most often does not contribute to weight gain. If nuts do have an effect on weight, it is to a much lesser extent than expected, and in some cases even the opposite, contribute to maintaining and losing weight.

Nut calorie table

Let's look at the numbers. The table shows the content of proteins, fats and carbohydrates, as well as calories for different types of nuts.

The most useful nuts: calories and nutritional value

We have estimated the calorie content of nuts in terms of numbers, and now is the time to get to know their nutritional value better. In addition to healthy vegetable fats, many nuts are rich in vitamins and minerals.

Top 10 Healthiest Nuts:

1. Almond

   It is an incredibly nutrient-rich nut. One serving (28 grams or a small handful) contains:

   Calories: 161

   Fats: 14 gr.

   Proteins: 6 gr.

   Carbohydrates: 6 gr.

   Fiber: 3.5 gr.

   Vitamin E: 37% of the daily value.

   Magnesium: 19% of the daily value.

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   Why else is almond a useful nut?

   • A number of small studies have shown that eating an almond-rich diet can possibly help lower “bad” LDL cholesterol, total cholesterol, and oxidized LDL cholesterol.

     Research: Effects of plant-based diets high in raw or roasted almonds, or roasted almond butter on serum lipoproteins in humans, Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers, Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial

      

   • Another fact in favor of nuts for weight loss: almonds, consumed as part of a low-calorie diet, can help to lose weight and lower blood pressure in overweight or obese people. Almond Consumption during Energy Restriction Lowers Truncal Fat and Blood Pressure in Compliant Overweight or Obese Adults

   • In addition, eating one serving of almonds can help reduce post-meal sugar spikes by as much as 30% in people with diabetes. In healthy people, the effect will be less pronounced. Almonds vs complex carbohydrates in a weight reduction program

   • Almonds may help reduce inflammation in people with type 2 diabetes. The effect of almonds on inflammation and oxidative stress in Chinese patients with type 2 diabetes mellitus: a randomized crossover controlled feeding trial

   • May have beneficial effects on the gut microbiota by supporting the growth of beneficial gut bacteria, including bifidobacteria and lactobacilli. Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans

    

2. Walnuts

   Walnuts are an excellent source of omega-3 fatty acid (alpha-linolenic).

   Calories: 182

   Fats: 18 gr.

   Proteins: 4 gr.

   Carbohydrates: 4 gr.

   Fiber: 2 gr.

   Vitamin E: 1% of the daily value

   Magnesium: 11% DV

    

   Why are walnuts healthy?

   • Several large studies have shown that eating walnuts significantly lowers total cholesterol and "bad" LDL cholesterol while increasing levels of "good" HDL cholesterol.

     Studies: Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review , Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study

      

   • Improves a number of risk factors for heart disease. Effects of walnut consumption on endothelial function in type 2 diabetic subjects: a randomized controlled crossover trial

   • May help reduce inflammation that contributes to many chronic diseases.

   • A study in college students suggests that walnuts may have beneficial effects on the brain. Effects of walnut consumption on cognitive performance in young adults

    

3. Pecan

   These nuts are often used in desserts, but they are quite nutritious on their own. One serving contains:

   Calories: 193

   Fats: 20 gr.

   Proteins: 3 gr.

   Carbohydrates: 4 gr.

   Fiber: 2.5 gr.

   Vitamin E: 2% of the daily value

   Magnesium: 8% DV

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   • Several studies have shown that pecans can lower “bad” LDL cholesterol levels in people with normal cholesterol levels. Lower LDL-Cholesterol in Normolipidemic Individuals

   • In one four week study, people who ate pecans as 20% of their daily calorie intake saw improvements in blood antioxidant profiles. A pecan-enriched diet increases γ-tocopherol/cholesterol and decreases thiobarbituric acid reactive substances in plasma of adults

    

4. Macadamia

   Macadamia nuts contain a wide range of nutrients and are an excellent source of monounsaturated fats.

   Calories: 200

   Fat: 21 gr.

   Proteins: 2 gr.

   Carbohydrates: 4 gr.

   Fiber: 2.5 gr.

   Vitamin E: 1% of the daily value

   Magnesium: 9% DV

   • Many of the health benefits of macadamia nuts are related to heart health due to their high content of monounsaturated fats.

   • A number of studies have shown that diets rich in macadamia nuts can lower both total cholesterol and "bad" LDL cholesterol in people with high cholesterol.

     Study: A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women

      

   • In addition, they may reduce other risk factors for cardiovascular disease, including oxidative stress and inflammation.

     Study: Macadamia nut consumption modulates favorably risk factors for coronary artery disease in hypercholesterolemic subjects

      

    

5. brazil nuts

   Calories: 182

   Fats: 18 gr.

   Proteins: 4 gr.

   Carbohydrates: 3 gr.

   Fiber: 2 gr.

   Vitamin E: 8% of the daily value

   Magnesium: 26% DV

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   • Brazil nuts are an incredibly rich source of selenium. Selenium is a mineral that acts as an antioxidant. A serving of Brazil Nuts provides more than 100% of the daily value of selenium.

   • Brazil nuts can also lower cholesterol levels and reduce oxidative stress in overweight teens. A single consumption of high amounts of the Brazil nuts improves lipid profile of healthy volunteers

    

6. Hazelnut

   The hazelnut is also a very nutritious nut. One serving contains:

   Calories: 176 kcal.

   Fats: 9 gr.

   Proteins: 6 gr.

   Carbohydrates: 6 gr.

   Fiber: 3.5 gr.

   Vitamin E: 37% of the daily value

   Magnesium: 20% of the daily value

    

   • Hazelnuts are rich in healthy fats, fiber, vitamin E, manganese, and vitamin K.

   • Contains many antioxidants that help fight inflammation in the body. Effects of roasting on the antioxidant status and phenolic profiles of commercial Turkish hazelnut varieties

   • Rich in L-arginine, an amino acid that is a precursor to nitric oxide. Nitric oxide is a neurotransmitter that helps blood vessels relax and is important for heart health.

    

7. Pine nuts

   Calories: 188 kcal

   Fats: 19 gr.

   Carbohydrates: 4 gr.

   Proteins: 4 gr.

   Fiber: 1 gr

   Vitamin E: 17% of the daily value

   Magnesium: 18% of the daily value

   • They are an excellent source of nutrients: especially rich in vitamin E, manganese, magnesium, vitamin K, zinc, copper and phosphorus.

   • Frequent consumption of pine nuts has been linked to lower levels of insulin resistance, lower blood sugar levels, reduced inflammation, and increased “good” HDL cholesterol. Tree Nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in US Adults: NHANES 2005–2010

   • Great for sprinkling on salads.

    

8. pistachios

   Calories: 156

   Fats: 12.5 gr.

   Proteins: 6 gr.

   Carbohydrates: 8 gr.

   Fiber: 3 gr.

   Vitamin E: 3% of the daily value

   Magnesium: 8% DV

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   • Pistachios have a higher ratio of essential amino acids than other nuts.

   • Pistachios can help lower blood sugar levels after eating. The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia

   • Reduce risk factors for cardiovascular disease.

    

9. Cashew nuts

   Calories: 155 kcal

   Fats: 12 gr.

   Proteins: 5 gr.

   Carbohydrates: 9 gr.

   Fiber: 1 gr.

   Vitamin E: 1% of the daily value

   Magnesium: 20% of the daily value

    

   • A diet containing 20% ​​of calories from cashew nuts may improve blood pressure in people with metabolic syndrome. Modulation of baroreflex sensitivity by walnuts versus cashew nuts in subjects with metabolic syndrome

   • Cashews increase the antioxidant potential of the diet. The effects of high walnut and cashew nut diets on the antioxidant status of subjects with metabolic syndrome

   • However, several studies have shown that diets high in cashew nuts can increase blood sugar levels in people with metabolic syndrome.

    

10. Nutmeg

    Calories: 147 kcal.

    Fats: 10 gr.

    Proteins: 1.6 gr.

    Carbohydrates: 8 gr.

    Fiber: 5.8 gr.

    • Despite their small size, the seeds from which nutmeg is derived are rich in plant compounds that act as antioxidants in our bodies. Chemical diversity and pharmacological significance of the secondary metabolites of nutmeg

    • Rich in anti-inflammatory compounds called monoterpenes, including sabinene, terpineol, and pinene. They can help reduce inflammation in the body and benefit those suffering from inflammatory conditions.

    • It has an antibacterial effect against potentially harmful strains of bacteria. Antibacterial Activity of Myristica fragrans against Oral Pathogens

     

Features of nuts

Not all nuts are equally good for us. For example, you didn't see peanuts on this list of the healthiest nuts. And this is not an accident. Peanuts are actually not even a nut, they belong to the legume family. It also has one big disadvantage. Incorrect transportation and storage can lead to the growth of mold fungi and the appearance of aflatoxins - especially poisonous crops. They are strong carcinogens and are not even amenable to heat treatment. Therefore, peanuts are not on the list of the most useful nuts.

Nuts can also vary in carbohydrate content. Most of them fit well even in a low-carb diet, but, for example, cashews are high in carbohydrates: from 23-30 gr. per 100 grams. Therefore, you should not get carried away with cashew-based desserts, it is very easy to go over in carbohydrates and calories.

Is it possible to eat nuts while losing weight

You can eat nuts when losing weight, the main thing is to know your measure and not overdo it. Nuts are suitable for weight loss because they saturate well and provide satiety for a long time. In addition, nuts are a balanced snack, more suitable than, for example, dried fruits or chocolate bars.

Many scientific papers have linked the addition of nuts to the diet to reduce hunger. For example, studies are available on snacking on almonds.

In another study, 200 people had to eat a serving of peanuts for a snack. As a result, the subjects began to consume fewer calories throughout the day. It is worth noting that the effect was stronger when peanuts were used specifically as a snack, and not during the main meal.

In other words, eating nuts as a snack increases the feeling of fullness, which leads to less consumption of other foods and helps to maintain weight.

When is the best time to eat nuts?

Since nuts are very high in calories, it is better to eat most of them in the morning, as an addition to the main meal or as a snack. To keep such a healthy snack always at hand, you can pack the nuts in small portions into bags and leave them in your bag or car.

How many nuts can you eat per day

There is no one answer for everyone here. Look again at how many nutrients are contained in one serving of a particular nut - this will allow you to understand how many nuts you can eat. Take advantage of the advice about laying out the nuts in advance in small portions - this will help not to overdo it with calories.

Be careful with urbech and nut butters, as they contain a concentrated amount of calories and fat and are very easy to overeat.

Harm nuts

The harm of nuts, like many other products, mainly comes from their overabundance. If you use them in adequate quantities for you, then they will not bring harm.

Nuts can be harmful if not used properly. They contain phytic acid, which, once in the digestive tract, combines with minerals such as calcium, magnesium, copper, iron and zinc, thereby blocking their absorption.

Although phytic acid reduces the absorption of minerals during meals, it does not have any effect on subsequent meals. For example, snacking on nuts between meals can reduce the amount of iron, zinc, and calcium you absorb from those nuts, but not from all the food you eat in a day. However, if you eat high-phytate foods with most meals (which are also found in seeds, grains, and legumes), then you may be susceptible to mineral deficiencies.

In addition to phytic acid, raw nuts contain a significant amount of enzyme inhibitors that prevent premature germination of nuts or seeds. Enzyme inhibitors can also bind minerals and cause digestive upset, such as feeling full after eating nuts. This can be easily solved by soaking the nuts. Soaking is a method of deactivating these substances.

Soaking time for different nuts:

We turn to the conclusion: Nuts are just a storehouse of useful substances. Their health benefits are confirmed by dozens of studies. Adding nuts to your diet will help you get the vitamins and minerals you need, as well as healthy fats. Due to their nutritional value, they satisfy hunger well and provide long satiety, so they can be used even when losing weight. However, do not forget about their high calorie content and adjust the amount of servings. And in order to get only benefit from them, without harm to health and digestion, it is necessary to soak them before use. Knowing these little nuances, you can enjoy nuts without remorse.