Eating Nuts Lowers Risk of Weight Gain

Almonds

Almonds contain the most fiber — about three grams per ounce — compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Almonds may even help you slip into those skinny jeans: In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them. Almonds may even safeguard your gut: A test-tube study (funded by the Almond Board of California) found that the nuts raised levels of good bacteria that bolster the body’s immune system.

Daily Consumption of Almonds May Help You Eat a Healthier Diet

If you've been reluctant to add almonds to your diet because of their high calorie count, a study published in the British Journal of Nutrition may help convince you to give these delicious, nutrient-dense nuts a try.

In this study, the normal eating patterns of 43 men and 38 women were followed for 6 months. Then they were told to eat approximately 2 ounces or one-quarter cup of almonds daily but were given no other instructions about changing their diet, and followed for an additional 6 months. By the end of the study, a number of very beneficial changes were seen to naturally occur.

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.

Cashews: Brainpower Boosters

Cashews are particularly rich in iron and zinc. “Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision,” says Bauer. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron.

Pistachios: The Skinniest Nut

Pistachios are the most slimming nuts, with less than four calories each. Their shells make them especially dieting-friendly: “Eating them in the shell automatically slows down your pace so the snack lasts longer and you eat less overall,” says Bauer. They may also help you breathe easier: University of Texas M. D. Anderson Cancer Center researchers found that eating two ounces of pistachios daily may reduce lung cancer risk. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.

Hazelnuts: More Than Just Coffee Flavoring

An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes, according to Bauer. They’re also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.

Help Prevent Gallstones

Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.

Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

Spread some nut butter on your morning toast or bagel.

Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread.

Fill a celery stick with nut butter for an afternoon pick-me-up.

Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables.

Or just enjoy a handful of lightly roasted nuts as a healthy snack.