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Nuts have gotten a bad reputation in recent years. With the push for low fat and low-calorie everything, nuts are seen as an ‘indulgence’ in your lifestyle, not a snack staple.
But nuts are actually really, really good for you, and an awesome choice if you’re on a diet.
Most nuts do have fat, yes; but it’s the good kind. All of the nuts on this list are full of monounsaturated and polyunsaturated fats, which are the kind that your body needs. They also have vitamins like folic acid and vitamin B6, as well as minerals like zinc, potassium, and magnesium.
Plus, they have a ton of fiber and protein, both of which will keep you fuller for longer and looking your best.
So which nuts should be a diet standard for you, and how is the best way to eat them?
Almonds are an awesome choice! They’re full of healthy fats and have 4 grams of fiber per one-ounce serving, which is only about 23 normal sized almonds. Almonds also contain about 6 grams of protein per serving.
Protein, fiber, and good fats all work together to keep you fuller for longer. That means that you won’t be reaching for another snack within 20 minutes of eating!
Almonds can be eaten in a variety of ways. If you don’t like to just snack on them by themselves, try switching your peanut butter for almond butter on toast or sandwiches. Make sure you pay attention to the label and avoid added sugars or excess fats!
You can also sprinkle sliced almonds onto your salad for a crunch or chop and bake them into a breakfast pastry or dessert!
Walnuts are often overlooked, but they are a delicious addition to your diet.
Walnuts contain a ton of omega-3 fatty acids, which keep your heart cardiovascular system healthy and running smoothly. They can also lower your cholesterol and blood pressure, according to several scientific studies, and some information even suggests they could help reduce inflammation.
If you don’t like eating walnuts by themselves (And some people don’t! They can read bitter), try using walnuts as a pine nut substitute in pesto. Pesto is great on flatbread, whole-wheat pasta, or as a sandwich spread.
You can also bake with walnuts if you want to up the health factor of any delicious desserts you’re making. They can be pulsed into a crust for a pie or tart, or added to a muffin!
The classiest of all nuts, cashews tend to be the most expensive when you walk down the nut aisle in a grocery store. But that’s for good reason! A single serving of cashews has about 5 grams of protein and contains the highest amount of zinc and iron per ounce.
These two are vital for your overall health and can help you maintain a healthy and balanced immune system. Many vegetarians are lacking in iron, and cashews are the best way to easily make up for it.
Cashews are good enough to snack on right out of the jar, but if you don’t love them by themselves, cashew butter with no added sugar is a good alternative. You can also toss extra cashews into a salad, make a cashew chicken dish for dinner one night, or use cashew milk instead of a dairy product. It goes great in soups for a creamy finish, and you can even make your own!
