The Benefits of Eating Nuts

Nuts are a great source for many of the micronutrients that we need, such as potassium, magnesium, phosphorus, and B vitamins. They are also awesome for inducing satiety and regulating blood sugar levels. Studies have shown that eating a handful of nuts a day can help prevent cardiovascular disease and keep blood pressure down. They are also a great anti-inflammatory for the body because they are filled with healthy fats. ​

Some of the problems with nuts usually result from over consumption. Though small in size, they are packed with fats, carbs, and protein and can easily be over-eaten. The average serving size of nuts is about ¼ cup, or a small handful. It is never a good idea to head to your couch with a big bowl of trail mix as this could easily lead to a 500 calorie snack, and may even cause some GI upset.

Try instead to add some nuts to other healthy foods. They can be paired with almost anything, but they are especially great on salads, with fruit, or even cooked into certain dishes. The biggest thing to remember is not to over eat these foods, and that they are best paired with other foods to help you feel full.

Here are some of my favorite snacks paired with nuts: 

• Plain Greek yogurt, fruit (strawberries or blueberries), and almonds or pistachios 
• Apples, carrots, almonds (or a nut spread) 
• Overnight oats with added chopped walnuts or almond slivers 
• Homemade trail mix: variety of favorite nuts, dried fruit, seeds, muesli

There are many health benefits that come from eating a variety of nuts, but which nuts are the best? Almonds, walnuts, brazil, pistachios, and cashews are going to be your best contenders for getting the most nutritional bang for your buck, so to speak. Even though small, they are packed with lots of vitamins and minerals and have higher ratios of protein to fat. Other nuts that might be a little more on the fatty side would be nuts like peanuts, macadamia, hazelnuts, or pecans. They are still great options, but you have to watch out for those added calories. 

To give you an idea of the macronutrients you will find in some common nut choices see the chart below. These numbers are for a serving size of about ¼ cup.

So next time you are planning out your snacks and meals, try to add some variety of nuts into your diet throughout the day to help feel fuller longer, AND get some long lasting benefits from these little superfoods. Remember that our snacks should be just as well balanced as our meals, but in smaller portion sizes. Having a variety of fats, carbs, and protein will help curb cravings and stick to your nutrition goals without feeling like you are starving throughout the day.

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