Nuts have an unfair reputation to dieters as a concentrated source of fat and calories, and therefore should be avoided. Truth be told, this is not the case when nuts are eaten in moderation. Indeed, a variety of nuts are recommended by many health care providers- nutritionists, physician’s, trainers, and alternative medical practitioners as a tool for weight loss as long as one serving, an ounce is consumed a day. Preliminary evidence has suggested that although nuts are high in calories and fat, they help people lose weight and maintain. They also help people stick to a healthy diet more efficiently than fat-free foods that are high in carbohydrates. The reason- they provide a feeling of satiety.
Ranked from highest nutrient dense nuts to lowest, almonds, hazelnuts, peanuts, chestnuts, pistachios, walnuts, cashews, pecans, and macadamias, are each said to be fat burning foods, conducive for dieting. Containing protein, fiber, unsaturated fats, the amino acid arginine, vitamin E, copper, folic acid, magnesium, and antioxidants, a small handful can go a very long way nutritionally. According to findings in a 2007 study by Leonore H. Dvorkin, nuts are the highest source of plant protein, specifically almonds with nearly six grams per ounce, promoting satiety and curbing appetite, causing one to consume overall lower calories on a daily basis. Either way, almost every type of nut is loaded with nutrients packed into a tiny powerhouse.
Nuts contain the healthy fats, promoting a number of benefits for dieting. Kathleen Zelman mentions the healthy monounsaturated and polyunsaturated fatty acids as well as omega-3 fatty acids in nuts help lower LDL, the bad cholesterol, decrease fat levels, ultimately decreasing body weight and should be a part of a balanced diet in her well written article. Various studies have shown that people who consume nuts tend to eat excess fruits and vegetables, an excellent combination for dieting and weight loss. Nuts provide other possible benefits such as preventing diabetes, improving walls of the arteries, preventing heart attacks, and improving brain function, which are important factors of preventative medicine.
Nuts are necessary in a diet but only when consumed in moderation. Most people cannot just stop with one serving of nuts, which is typically one ounce, a small handful or anywhere from fifteen to thirty when counted. The goal is to consume nuts in place of other saturated fats in the diet. When consuming nuts, focus on chewing thoroughly to break down the food. The best options for nuts is buying the pre-packaged single serving sizes of raw, unsalted nuts sold at the local health food grocery store, typically ranging from 150-210 calories a serving. Avoid the mixed nuts containing dry fruit and added salt to avoid excess sodium, sugar, and calorie intake. Oftentimes, the body will become very full from one serving of nuts that consuming more would be out of the question!
Overall, dieting should be about a consistent, clean eating meal plan that includes one serving of nuts a few days a week at minimum. There have been numerous studies stating that eating small portions of nuts aides dieters in losing weight from the high protein and fiber content, keeping them full longer. It is important to remember that the body will use the fat in nuts for energy, but if there is excess fat from over-consumption of nuts, the body will simply take that fat and calories into storage, resulting in weight gain, but if eaten in moderation, nuts will help with a healthy weight loss plan.
What to buy and eat?
Opt for Trader Joe's Brand- unsalted and raw almonds or cashews that are already broken down into single serving bags. Want to be more eco-friendly? Buy the full sized bags at Trader Joe's, and separate them yourself by measuring out the exact amounts of almonds and storing in an airtight container to preserve freshness. If you have issues digesting nuts, feel free to soak them in water for 4-8 hours and dry then for another 8 hours, which helps with the breaking down process the body goes through when nuts are consumed.
To help understand a one ounce serving size use this guideline:
peanuts (170 calories for 30 nuts)
almonds (160 calories for 24 nuts)
walnuts (180 calories for 14 nuts)
pistachios (170 calories for 47 shelled nuts)
cashews (170 calories for 20 nuts)
pecans (190 calories for 20 halves)
