Nuts are a very popular food.
They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.
Despite being high in fat, they have a number of impressive health and weight benefits.
What Are Nuts?
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.
They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.
Fortunately, you can buy most nuts from the store already shelled and ready to eat.
Here are some of the most commonly consumed nuts:
Almonds
Brazil nuts
Cashews
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts
Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.
Here are the top 8 health benefits of eating nuts.
1.Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.
2.Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.
3.Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.
4.Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.
5.Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.
6.Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.
7.Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
8.Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.
Delicious, Versatile, and Widely Available
Nuts can be enjoyed whole, as nut butters, or chopped up and sprinkled on food.
They’re widely available in grocery stores and online and come in a wide variety of options, including salted, unsalted, seasoned, plain, raw, or roasted.
Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long, a refrigerator or freezer will keep them fresher.
Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels.
This nutritious high-fiber treat may even aid weight loss — despite its high calorie count.
As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.
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