Nuts are healthy snack options.
Though they’re usually high in fat, the fat they contain is a healthy type. They’re also good sources of fiber and protein.
Many studies have shown that nuts provide various health benefits — especially in regards to reducing heart disease risk factors.
Here are 9 impressive nuts and their health benefits.
Health Benefits of Eating Nuts
In general, nuts are good sources of fat, fiber and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.
Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Many studies have investigated the health benefits of increased nut intake.
One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss (1Trusted Source).
Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who don’t. This may be due to their ability to help prevent a number of chronic diseases (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
In fact, one study in over 1,200 people found that eating a Mediterranean diet plus 30 grams of nuts per day decreased the prevalence of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil (10Trusted Source).
Furthermore, nuts may reduce your risk of other chronic diseases. For example, eating nuts may improve blood sugar levels and lower your risk of certain cancers (11Trusted Source, 12Trusted Source).
SUMMARY
Eating nuts may help reduce risk factors for many chronic diseases, including heart disease and diabetes.
1. Almonds
Almonds are tree nuts that contain a number of beneficial nutrients (13).
One serving — 28 grams or a small handful — packs roughly:
- Calories: 161
- Fat: 14 grams
- Protein: 6 grams
- Carbs: 6 grams
- Fiber: 3.5 grams
- Vitamin E: 37% of the Reference Daily Intake (RDI)
- Magnesium: 19% of the RDI
Almonds may improve cholesterol levels.
A number of small studies have found that eating an almond-rich diet can reduce “bad” LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health (14Trusted Source, 15Trusted Source, 16Trusted Source).
However, one larger study combined the results of five other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol (17Trusted Source).
Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese (18Trusted Source, 19Trusted Source).
In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people (20Trusted Source).
Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes (21Trusted Source).
Finally, almonds may have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus (22Trusted Source).
SUMMARY
Almonds contain a number of important nutrients that may help reduce heart disease and diabetes risk factors. However, larger studies are needed to confirm these effects.
