I receive a lot of questions regarding which type of nuts are the best. The truth is, most of them are excellent snack choices and better snacks choices than any other garbage out there. In general, they are good sources of healthy fat, fiber, and protein. Most of the fat in them is monounsaturated and polyunsaturated omega 3 and 6 with some small amount of saturated fats. So, if you ever find yourself hungry and without a healthy snack option around, you should definitely keep some nuts in your handbag. This is what I recommend to my clients anyways, cause as boring as it sounds, there is truly nothing better.
Even though all nuts are great, some nuts are arguably healthier than others. I created my top 5 best nuts to choose from to help you make the best choice depending on your health needs. However, at the end of the day, we all need to balance the nutrients we intake, so varying the nuts you choose is always the way to go.
- Almonds:
I might be biased but these tree nuts are my personal favorite. At nearly 1 gram of protein per almond they are among one of the best plant sources of protein compared to other nuts. They are also very rich in antioxidants and Vitamin E. However, these antioxidants are usually located on their brown skin so eating blanched almonds just won’t do it. A study found that just 1 ounce of almonds has the same amount of polyphenols as a whole cup of steamed broccoli or green tea.
Almonds may also improve cholesterol levels. Many studies proved that they can reduce “bad” LDL cholesterol and total cholesterol, therefore, making our hearts healthier.
Moreover, some studies have shown that almonds may also help in weight loss and lowering blood pressure in people who are overweight or obese. So I guess we can all finally agree that eating “fat” doesn’t make you “fat”, it can actually makes you “skinny”
- Walnuts:
Not higher in protein but an amazing source of anti-inflammatory omega-3 fats. Just ¼ cup contains 100 percent of the daily recommended value of Omega-3. This amazing fat content along with the presence of the amino acid l-arginine can actually help us improve risk factors for heart disease and reduce “bad” LDL cholesterol.
Walnuts also contain antioxidants that are incomparably powerful in preventing liver damage. If its not enough, one research actually proved that 2 handfuls of walnuts can prevent prostate and breast cancer and even slow down tumor growth.
Unlike other nuts, I like to call walnuts “brain food”. Not because they actually look like a little brain, but because they have shown to increase inferential reasoning in young adults.
- Pistachios
Third place was a bit of a tough call but the amazing taste of pistachios made it a lot easier. They have the same protein content as almonds (6 grams per ounce), and they are also high in lutein, and beta-carotene.
One study showed that eating 1-2 servings of pistachios per day increased antioxidant levels in the blood and lowered bad cholesterol.
Another cool quality of pistachios is the high content of monounsaturated fats, which according to one researcher can target that annoying belly fat you are always trying to get rid of.
- Pecans
Not the ones on top of your pecan pie or on your butter pecan ice cream, pecans are another great choice of nut. They contain more than 19 vitamins and minerals and can actually lower cholesterol in people with normal cholesterol levels. They also contain an incredible amount of cancer fighting antioxidants.
- Macadamia Nuts and Cashews
Last but not least are macadamia nuts and cashews. I couldn’t discriminate among these 2! Macademia nuts are higher in fat content and lower in protein compared to almonds. While cashews have a similar protein content as almonds but a lot lower in fiber. However, Macadamia nuts have an amazing amount of that belly fat fighting monounsaturated fats we should all love.
I would like to end by advising you guys to always vary the nuts you eat and eat them in moderation. Also, always always always make sure you read the ingredients lists in all the nuts you buy. You would be surprised that many or them have palm oil, sunflower oil, excess salt, sugar, and preservatives.
Stay balanced,
Nati
Natascha says
Do you soak your nuts before eating them?
Nathalie Magno Gaitan says
No! Only when I use them to make cashew pesto o almond milk 🙂