I’m confused – are nuts a healthy snack? (2024)

FAQs

I’m confused – are nuts a healthy snack? ›

Nuts are a good source of fibre, with almonds, hazelnuts, pistachios and pecans being among the richest. Evidence suggests that a diet rich in fibre is associated with a lower risk of a number of chronic diseases including heart disease and diabetes.

Nuts are a good source of protein. Most nuts also contain at least some of these heart-healthy substances: Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.

Rather than reaching for that bottomless bowl of chips, try a handful of mixed nuts instead. Fried potato chips contribute lots of unhealthy fats to your diet, like trans and saturated fats. While mixed nuts are also high in fat, nuts are high in mono- and poly-unsaturated fats.

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

Interestingly, consuming whole nuts, not nut butter, is associated with a lower risk of common chronic diseases (obesity, cardiovascular disease, certain types of cancers, and Type 2 diabetes). What is not clear is whether or not the type of processing matters.

And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

The best nuts for easiest digestion are cashews, walnuts, and almonds- for their array of vitamins, minerals, and their combination of insoluble and soluble fiber. If you have digestive issues, some nuts high in fiber can help you improve your digestive health.

Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

Which nut is a superfood? ›

According to Harvard Health, some of the healthiest nuts are: Almonds. Brazil nuts. Cashews.

Macadamia nuts and pecans are among the highest calorie nuts, containing 204 calories and 196 calories per 1 ounce (oz) serving respectively. For people who do not like nuts, nut butters can be a good alternative. Peanut butter contains 94.4 calories per 1 tablespoon (tbsp) serving.

Walnuts, almonds, pistachios, and peanuts are among the best nuts for weight loss. However, all nuts are beneficial due to their balance of healthy fats, plant proteins, fiber, and micronutrients, so varying your choice of nuts will benefit your overall health.

A handful of walnuts and a potassium-rich banana go a long way as a snack. It's the perfect mix of carbohydrates and heart-healthy fats to keep you energized. Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com.

You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.

Nuts, though high in fat and calories, are remarkably nutritious. If you eat them moderately but regularly as part of a balanced diet, you're not likely to gain weight. They may even help you lose weight. Nuts are extremely healthy, as they're packed full of nutrients and antioxidants ( 1 ).

A recent meta-analysis of randomized clinical trials found that regular consumption of nuts was associated with increased daily energy intake and lower hunger but had no effect on weight or feelings of fullness [52].

Nuts have a high energy content because they contain a relatively large amount of fat. Even a small one-ounce portion of nuts (28 grams) can contain around 15 grams of fat and 170 calories. These figures have led nuts to be labelled as a potential diet-buster that should be consumed with caution.

To obtain health benefits, nuts must be consumed regularly and in sufficient amounts. To this end, many guidelines recommend the daily consumption of 30 g (or 1 ounce = 28.4 g) of nuts as part of a cardioprotective diet [5,6,7].