Nuts are a widely consumed food.
They’re delicious, convenient, and can be consumed on any diet, from keto to vegan. Despite their high fat content, they provide numerous health and weight-loss benefits. Nuts are widely praised for their delicious flavour and convenience, but their taste is one of many reasons they’re so popular.
Here are the top benefits of eating nuts.
Contains a variety of nutrients
Nuts are highly nutritious. Nuts are high in fat and, thus, generally don’t have a place in low-carb dieters’ food lists, except macadamia nuts which are rich in monounsaturated fats. However, nuts were shown to reduce cholesterol levels, responsible for increasing your HDL, or good cholesterol and lowering your LDL, the bad cholesterol. They are also packed with antioxidants and vitamins, making them an essential part of almost any diet.
Nuts are antioxidant powerhouses. Compared to fish, walnuts have more antioxidant power. The delicate fats in your cells can be shielded from oxidative damage by the antioxidants in walnuts and almonds, as per studies. Eating walnuts or almonds elevated polyphenol levels compared to a control meal and markedly decreased oxidative damage.
Help in Reducing Weight
It has been demonstrated that nuts help people lose weight rather than making them gain weight. The high-fat content of nuts may appear paradoxical for someone trying to lose weight. But since almost all of the fats in nuts are unsaturated, consuming them makes you feel fuller for longer, encouraging you to eat fewer calories over time. In addition, according to studies, those who consume nuts frequently have a decreased risk of gaining weight than those who do not.
Beneficial for Type 2 Diabetes
Researchers have discovered compelling arguments favour advising routine nut consumption to control diabetes. For example, people with type 2 diabetes who consumed more than five servings of nuts per week had a lower chance of developing heart disease and improved blood sugar, blood pressure, and other health indicators.
High in Beneficial Fiber
Fibre provides many health benefits. For example, numerous nuts include significant levels of fibre, which can lower illness risk, keep you fuller for longer, minimise calorie absorption, and enhance gastrointestinal health.
Although your body cannot digest fibre, the bacteria in your colon can.
Numerous types of fibre serve as prebiotics.
Prevent Heart Disease
Numerous studies have demonstrated the advantages of nuts for heart health. For example, there is a link between eating nuts at least four times a week and a decline in myocardial infarctions and coronary heart disease.
Additionally, nuts are crucial in controlling cholesterol. Researchers have discovered a link between consuming nuts at least a couple of times weekly and a drop in triglyceride and LDL cholesterol levels. Lower cholesterol is linked to a lower risk of heart attack or stroke.
Delicious, Versatile, and Widely Available
Nuts can be eaten whole, ground up as nut butter, or sprinkled on food. The healthiest options are raw or toasted. Store them at room temperature in the refrigerator or freezer to keep them fresher for longer.
The Bottom Line
Regular nut consumption may benefit your health in various ways, including lowering your risk of diabetes, heart disease, and blood triglyceride and cholesterol levels. Despite having a high-calorie count, this nourishing, high-fibre treat can even help you lose weight.
Nuts are a pleasant addition to a nutritious, well-balanced diet as long as you consume them in moderation.