Nuts are good sources of unsaturated fats, dietary fiber, minerals, vitamins and other bioactive compounds. When eating in moderation, you can increase your nutrient quality, and reduce chronic disease risk without compromising weight loss or maintenance.
Eat Nuts, Live Longer?
Research shows that people who eat more nuts have a reduced risk of hypertension, and lower levels of cholesterol. It is concluded that higher consumption of nuts ares inversely related to heart disease.
Almonds Vs. Walnuts
In a serving size of 1 oz (28g), which is equivalent to 23 whole almonds, and 14 walnut halves, you will find 4-6g of Protein, an equal amount of Carbohydrates, 4-6g, and a higher amount of Fat, 14-18g.
Why Eat More Unsaturated Fats?
Nuts are high in fats, but since they are plant-based, they consist of a high amount of unsaturated fats, which should be your go-to fat. Unsaturated fats are shown to protect your heart health and reduce your risk for cardiovascular complications.
They come in 2 main forms, monounsaturated and polyunsaturated.
What Are Plant-Based Polyunsaturated Fats?
Omega-3 and Omega-6 fats are 2 main types of polyunsaturated fats and essential in your diet (which means your body can’t make them).
Plant sources of both Omega-3 and Omega-6 fats include walnuts, chia seeds and flaxseeds (with a higher ratio of Omega-3 fats).
More Omega-3 and Less Omega-6 Fats?
Omega-3 fats help lowering your blood triglyceride levels and blood pressure.
Omega-6 fats also decrease your risk of heart disease when replacing saturated fats eg. replace butter with margarine spreads, replace a serving of pork with fish. Most adults get enough Omega-6 fats, but should focus on increasing their intake of plant-based Omega-3 sources such as soybean and canola oil.
What Vitamins And Minerals Are In Almonds and Walnuts?
Almonds are high in Vitamin E, which supports your immune system and prevents inflammation, which is a key factor when being regularly active.
Both are good sources of Magnesium, which contributes to your muscle contraction during training, and takes care of your bone health through supporting Calcium absorption. They are an excellent source of Manganese, which plays a role in your fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Walnuts are high in Copper, which influences your Iron absorption, which is needed for proper oxygen transport during exercise.
Will I Gain Fat By Eating Fatty Nuts?
However, since nuts are high in fat (no matter if unsaturated or not), they are considered energy dense. But you do not need to worry when you eat them. Numerous studies show that nuts are not associated with weight gain. It is most likely connected to the high satiety and inefficient energy absorption properties of nuts.
Eat them in moderation, and enjoy them with a piece of fruit!
We can safely recommend:
To stay healthy and live longer, go nuts!