Nuts contain nutrients that help you feel fuller longer. Researchers refer to this as the satiating affect- having more than enough- so, snacking on nuts throughout the day can help combat that feeling of persistent hunger. Researchers also report that adding 14 extra grams of fiber to your daily diet might result in a weight loss of 4 pounds over 3 months. All nuts contain fiber, but almonds, pistachios, pecans and hazelnuts supply the highest amount per serving.
Nuts also have a Low Glycemic Load, which means they have a gradual rise in blood sugar, instead of an abrupt increase. Foods with Low Glycemic Load keep blood sugar stable. Eating low glycemic foods like nuts also lead to a significant decrease in body mass index, or BMI.
The best way to incorporate nuts into your diet, as previously mentioned, is to snack on them throughout the day. A handful a day is all you need to receive their benefits of protein, vitamins and minerals; including calcium, magnesium, potassium, iron and vitamin E. They also contain a mixture of beneficial fats, most of which are monounsaturated fat. A 1 ounce serving of nuts contains between 160-200 calories.
Pistachios are among the lowest calorie nuts- 160 calories for about 50 nuts. They are rich in vitamins and minerals. They supply a good visual aid to remind you of how much you’ve consumed, looking at the discarded shells!
Almonds are a great source for weight loss. You can almost think of it as a weight loss pill! Medical News Today reports about a study conducted at the City of Hope National Medical Center in Duarte, Ca. that found dieters who ate almonds lost more weight than those who didn’t. According to the report, researchers also believe that the cell walls of almonds effectively block fat. A quarter cup of almonds can decrease weight more effectively than complex carbohydrates after just 2 weeks.
Pine nuts have an unexpected weight loss benefit. Pine nut oil may have an appetite-suppressant effect. The oil releases 2 appetite suppressant hormones at the same time, decreasing the desire to eat within 30 minutes.
Brazil nuts, the richest known source of selenium-just 2 nuts provide more than a day’s worth of the mineral. Don’t eat too many, however, you can get too much selenium, stick to 5-6 nuts a day. Selenium is considered a health booster mineral, providing proper function of the thyroid gland and may help protect against free radical damage and cancer.
Walnuts are one of the best dietary sources. Sprinkle them in salads or oats for belly busting benefits. They supply unsaturated fats- which, unlike saturated fats, activate genes that reduce fat storage and improve insulin metabolism. This helps reduce that “apple shaped” figure, by helping reduce abdominal fat.
We wish you much success in this new year, I know I’m going out to stock up on my new favorite snacks!