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Including them in your diet will help control weight, regulate blood sugar and prevent insulin resistance.
Nuts are an excellent source of plant-based protein, vitamins, minerals and fiber. Including them in your diet will help control weight, regulate blood sugar and prevent insulin resistance. And the copper and monounsaturated fats they contain help reduce the risk of cardiovascular disease.
The website Eat This, Not That writes about which nuts you should include in your diet.
Peanut
30 grams of peanuts contain 7 grams of protein and 161 calories.
“Peanuts contain the highest amount of protein of any nut. They are also a good source of magnesium, which helps regulate blood sugar levels. Although nuts can be quite expensive, depending on the type you purchase, peanuts are among the most affordable.” says nutritionist Destine Moody.
Almond
30 grams of almonds provide 6 grams of protein and 164 calories. Almonds are an excellent source of plant-based protein, healthy fats, fiber, vitamin E and essential minerals such as magnesium.
Almonds are high in vitamin E, which is an important antioxidant known for helping cleanse the body of free radicals and inflammatory compounds. They may also help lower cholesterol levels. In addition, almonds have less fat than many other nuts, which makes them more suitable for weight loss diets,” the expert adds.
Pistachios
30 grams of pistachios contain 6 grams of protein and 159 calories.
They are also a rich source of fiber, healthy fats, vitamins, minerals and antioxidants such as flavonoids and anthocyanins.
“Pistachios contain all nine essential amino acids, or amino acids that the body cannot produce itself and must obtain from food. This is a rare quality in plant foods, since animal protein sources are typically the most reliable sources of these compounds,” explains Moody.
Cashew
30 grams of cashews contain 5 grams of protein and 157 calories.
“Copper, which is abundant in cashews, may help support bone and cardiovascular health. Cashews are also known as the rich-tasting cousin of peanuts, and science shows that roasted cashews may contain more antioxidants,” says the nutritionist.
Hazelnuts (hazelnuts)
30 grams of hazelnuts contain 4 grams of protein and 178 calories.
These nuts are high in antioxidants, which can fight inflammation and reduce oxidative stress.
“Hazelnuts also contain a good amount of protein. Fattier than most nuts, they still contain a good ratio of monounsaturated fats, which have been shown to reduce the risk of heart disease,” says Moody.
Walnut
30 grams of walnuts contain 4 grams of protein and 180 calories.
“Walnuts have the highest fat content of any nut. Although it is not recommended to eat them too often if you are trying to lose weight. It is important to note that these fats are a special type of fat called omega-3. These are essential fatty acids that lower heart rate, risk of disease and strengthen brain health,” the expert adds.
