Nowadays many people face the problem of being overweight and exploring ways to lose weight fast. But do you know that nuts can also be useful in the process of losing weight? Nuts are referred to as dry fruits that mostly have a single seed. However, nuts have high oil content, are rich in fiber, and have healthy vitamins, fat, and plant protein. They have been the most crucial part of the human diet since ancient times when stone tools were used to crack them. If you are exploring the best nuts for weight loss and how much protein they contain then this article surely will help you to know about low-fat nuts and high-protein nuts.
There are also many religious references where nuts are mentioned in The Holy Bible. For instance, Joseph’s brother brought pistachios and almonds to trade grain on their second journey to Egypt.
Nuts are rich in nutrients that are helpful for the body. These include vitamins, minerals, iron, manganese, protein, omega-3 fatty acids, and riboflavin. They help in controlling heart rate, blood pressure, and the production of red blood cells (RBCs). Additionally, they prevent inflammatory and cardiac diseases and provide nourishment to the skin and brain.
A Brief Overview of Nuts and Their Relation to Weight Loss
The first and foremost thing for people facing bodyweight issues is that it takes time and consistency to lose weight. One must be consistent in restricting calorie limits, improving his/her metabolism, and eating a healthy balanced diet as instructed by the dietician.
A high metabolic rate helps in weight loss. Therefore, to lose weight an individual must have a strong metabolism. Nuts have high fibre content resulting in controlling calorie intake, low sugar absorption in the blood, and weight management. Fiber consumption is beneficial for gut health as it gets digested gradually.
Slow digestion of fibre means gradual sugar release in the blood which results in increasing the energy levels of the body. It also decreases the chances of diabetes and obesity. Research shows that people consuming nuts can lose an average of 2 inches of fat from their waist.
Best and Healthiest Nuts For Weight Loss
Here we’ll discuss some of the best nuts for weight loss as well as nuts high in protein which are also good for health.
1. Walnuts
Walnuts do not aid in the risk of obesity as they decrease the intake of other foods in your diet and also help to lose weight fast. It is so because they contain a high amount of fiber that makes us feel fuller for longer. It reduces one’s urge to eat between meals causing low calorie consumption.
Walnuts contain polyunsaturated fats and protein. Polyunsaturated fats in walnuts contain omega-3 and omega-6 fatty acids. Additionally, walnuts contain Alpha-Linoleic acid which is beneficial for burning fat faster.
A study proves that eating foods rich in polyunsaturated fats lowers the hormone ghrelin (Ghrelin is a hormone that provides hunger-sensing signals to the brain). Also, the copper content present in walnuts helps develop blood vessels, strengthens the immune system, and increases energy in the body.
Nutritional Values (per 28gm)
- Calories- 185
- Fat- 18.5 grams
- Protein- 4 grams
- Carbohydrate- 4 grams
- Fibre- 2 grams
- Magnesium- 11% of DV (Daily Value)
- Copper- 50% of DV
- Manganese- 42% of DV
Walnuts are good for health and advised to consume them in the morning as well as at night. These provide strength, and energy and suppress your appetite. Consuming them at night relieves digestive problems and prevents bloating and constipation.
2. Pistachios
Pistachios is derived from the Greek word ‘pistakion’ which means “the green nut”. It has been consumed since ancient times and also has a Bible reference in Genesis 43.
Pistachios consist of vitamins B1, and B6, fiber, protein, and phosphorus. It is low in fats and calories and contributes to metabolic and immunological health. They are high in fibre content resulting in making you feel fuller for longer periods.
According to a study, people who consumed pistachios regularly noticed reduced blood pressure and a huge rise in antioxidant levels in the body. These antioxidants help in reducing the risk of low blood pressure, cholesterol, cardiovascular diseases, and blood sugar levels.
Nutritional Values (per 28gm)
- Calories- 161
- Fat- 13 grams
- Protein- 6 grams
- Carbohydrate- 8 grams
- Fibre- 2.9 grams
- Vitamin B6- 15% of DV
- Potassium- 8% of DV
- Magnesium- 7% of DV
3. Almonds
They are known for their benefits to heart health and brain development and are the most popular dry fruit. Almonds are rich in protein, Vitamin E, fiber, magnesium, and antioxidants.
Almonds help in lowering bad cholesterol and reducing weight as it is rich in fibre content which contributes to weight loss. According to a study, individuals including almonds in their diet lost an extra pound of weight than those with high-carb diets having a similar number of calories.
Another research had 65 overweight adults suffering from type 2 diabetes. About 70% of the adults consumed 3 ounces of almonds and a 1000-calorie liquid diet, and the remaining 30% consumed the same diet combined with complex carbs. The adults who consumed almonds had an 18% reduction in weight and body mass index and about 14% decreased waist circumference.
Nutritional Values (per 28 gm)
- Calories- 170 grams
- Fat- 15 grams
- Protein- 6 grams
- Carbohydrates- 6 grams
- Fibre- 3 grams
- Vitamin E- 45% of DV
- Manganese- 27% of DV
- Magnesium- 19% of DV
Eating almonds in the morning maximizes the benefits it provides the body. One should consume 6-8 almonds each day.
4. Hazelnut
Hazelnut is mainly cultivated in Spain, Turkey, Italy, and also in the United States. It increases thermogenesis (heat production), the body raises its temperature to burn the excess calories. However, the fat in hazelnuts is excreted with feces by the body and is not absorbed. Therefore, it is good to include hazelnuts in the diet to help lose fat.
They are highly rich in minerals, vitamins, healthy fats, and also protein which help in controlling weight, bone health, immune health, and brain health. They are rich in antioxidants which prevent inflammatory diseases from occurring in the body.
Nutritional Values (per 28 grams)
- Calorie- 178 grams
- Fat- 17 grams
- Protein- 4 grams
- Carbohydrates- 5 grams
- Fibre- 3 grams
- Vitamin E- 28% of DV
- Manganese- 76% of DV
- Magnesium- 11% of DV
You must eat them before working out for weight loss. A handful (around 20 hazelnuts) are recommended for daily consumption. Doctors advise consuming nuts 5 times a week for patients suffering from diabetes.
5. Cashews
They are highly rich in Vitamin K, protein, manganese, magnesium, iron, zinc, fiber, and copper. They contain unsaturated fats which helps in lowering the risk of premature death and heart diseases. Additionally, they are rich in protein and fiber.
Cashews help to decrease calorie intake and weight loss. It contains magnesium and protein which aids in boosting metabolism and reducing appetite. They provide sufficient nutrients to boost brain health, nourish bones, and strengthen the immune system and energy production.
Nutritional Values (per 28 grams)
- Calories- 155
- Fat- 12 grams
- Protein- 5 grams
- Carbohydrate- 9 grams
- Fibre – 1 grams
- Vitamin K- 8% of DV
- Manganese-20% of DV
- Magnesium- 20% of DV
Conclusion
Nuts are very helpful for the body due to their heart-healthy properties and important antioxidants as well as minerals, and vitamins. Different nuts have different benefits and properties, for instance, some may help to lose weight while others would help to improve brain health or improve skin.
However, it is always advised to consume them according to the recommendation of a licensed medical healthcare provider so one can avoid side effects. One must pick nuts according to their benefits for their particular health condition to get the maximum benefits.
