Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.They are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13 Trusted Source).In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14 Trusted Source).

Benefits of eating Nuts:

1. A Great Source of Many Nutrients

   Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.



2. Loaded With Antioxidants

   Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.



3. May Aid Weight Loss

   Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn't absorb all of the calories in nuts.



4. May Lower Cholesterol and Triglycerides

   Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.



5. Beneficial for Type 2 Diabetes and Metabolic Syndrome

   Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.



6. May Reduce Inflammation

   Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.



7. High in Beneficial Fiber

   Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.



8. May Reduce Your Risk of Heart Attack and Stroke

   Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.

Regularly Eating Nuts Is Not Linked to Weight Gain.Studies have found that eating nuts regularly does not promote weight gain, regardless of whether people follow a strict diet or eat as they please. In some cases, they protect against weight gain.Regularly eating nuts as part of a weight loss diet can boost weight loss and improve cholesterol.

Here are a few tricks to add nuts to your diet:

1. Pack a scant handful along with an apple or other fruit for a no-fuss healthy afternoon snack at the office—or anywhere!


2. Toss roasted pistachios through a salad of roasted pumpkin, spinach and avocado.


3. Blend almonds, milk, yoghurt and ice cream to make a delicious smoothie.


4. Mix a handful of nuts with apple, oats and yoghurt and refrigerate overnight for a bircher muesli.


5. Roast chestnuts or pine nuts and toss them through a salad.


6. Crumble walnuts into a yoghurt dessert topping and serve with fruit.


7. Use a pure nut spread (eg almond or brazil nut spread) on toast in place of butter or margarine.

Suggested Reading:

Health Benefits of Eating Nuts - Learn more here.

5 Best Nuts for Weight Loss - Learn more here.

Reasons Why you Should eat Nuts Daily - Learn more here.