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6 Secrets on Why Eating Nuts can be Good for Weight Loss

People are always searching for the next superfood in an ever-growing, health-conscious society which can lead to better health.

6 Secrets on Why Eating Nuts can be Good for Weight Loss

People are always searching for the next superfood in an ever-growing, health-conscious society which can lead to better health. Nuts are considered excellent food which can lead to a healthy body when eaten regularly.

This article will highlight ten healthy nuts to look out for you and their nutritional profiles in the grocery store next time. It will also detail four incredible advantages of consuming nuts and specify three nuts which can contribute to weight loss.

10 Healthy Nuts for your Health and Nutritional value

It needn't be difficult to add nuts to your diet. They can be eaten alone as a snack, or an assortment of dishes can be included. The ten nuts that follow will bring major benefits to your health and wellness. Not all nuts are the same, as you will notice; some contain more calories and different ratios of macronutrients (carbs, protein & fat) than others.

The following nutritional values are based on 1 serving of 28 g:

NutsTotal CaloriesCarbs (In grams)Proteins (In grams)Fat (In grams)Fiber (In grams)
Almonds16166143.5
Cashews15595121
Chestnuts69140.90.61.3
Hazelnuts1766693.5
Macadamia20042212.5
Peanuts17654173
Pecans19343202.5
Pistachios1568612.53
Walnuts18244182
Brazil Nuts18234182

Benefits of Eating Nuts

Several significant health changes can occur through the addition of nuts to your diet. This section highlights some benefits associated with the regular consumption of nuts.

1) Eating Healthy Fats

  1. Nuts contain large quantities of good fats. Many assume it has a detrimental effect on the body to eat a significant amount of fat and can raise the risk of developing chronic diseases. Yet it's obsolete to understand that fats are bad for you.
  2. Recognizing that there are four different types of dietary fat-saturated, monounsaturated, polyunsaturated, and trans fats is important. Trans fat is found in processed foodstuffs and is harmful to health. The other three fat types are perfectly healthy for consumption though. 
  3. Nuts are particularly rich in monounsaturated and polyunsaturated fats which are related to a variety of health benefits.
  4. These "good" fats provided energy to the body, allow the absorption of key vitamins and minerals, maintain the function of the immune and nervous system, isolate the body and regulate blood pressure and coagulation. Nuts are also an excellent source of omega 3 and 6 and therefore regular consumption of nuts can ensure optimum functioning of the body.

2) Nuts intake Boost Heart Health

  1. Both monounsaturated and polyunsaturated fats tend to have a positive effect on heart safety as cholesterol levels are can. As is often seen as the source of a variety of heart-related problems, cholesterol has been demonized over the past number of years in a similar way to fats. Having high cholesterol levels can indeed increase your risk, but that depends on the type of cholesterol.
  2. There are two forms of cholesterol, lipoproteins low density (or LDL's), and lipoproteins high density (or HDL's). Having a high level of LDL's in the blood can cause plaque to build up within the walls of the artery and increase the risk of heart disease.
  3. Having a high level of HDL's in the blood is, however, no cause for concern and may actually reduce the risk.
  4. Triglycerides are a type of fat found in the blood and having a high level of triglycerides can increase the risk of developing heart-related illnesses and problems similar to LDL's.
  5. Additionally, a high level of triglyceride can also contribute to high blood pressure, higher blood glucose levels, and obesity. Extremely high levels can also start messing with the pancreas and the liver. Studies have shown that triglyceride levels can be reduced by consuming nuts regularly thus reducing the risk of developing chronic diseases.

3) Helps Weight Loss

Nuts are extremely nutritious while they are high in fat and calories. Eating nuts regularly as part of a healthy diet is not associated with weight gain, and might even help you lose weight. Nuts are rich in unsaturated fats, which, according to some reports, improve fat oxidation and thermogenesis, helping to turn calories into energy more quickly. Nuts also have a high fiber content which can increase the feeling of satiety and delay the emptying of the stomach, thus suppressing hunger and making the person feel fuller for longer.

4) Nuts contain a wide variety of Micronutrients

Micronutrients are essentially vitamins and minerals that should be managed and preserved by the body. To generate energy and bring about nerve impulses and muscle contractions, a variety of nutrients are required. Besides, micronutrients are required to maintain health and function in the liver, bones, and immune systems. Nuts contain a wide range of micronutrients including vitamin E, calcium, magnesium, iron, copper, folate, phosphorus, potassium, and zinc substances. Consuming nuts can thus often contribute significantly to maintaining good health and function.

5) They are Rich in Antioxidants

Antioxidants are compounds that prevent cellular damage from occurring. By making sure you consume a sufficient number of antioxidants, you will improve the immune system and reduce the risk of contracting diseases like cardiovascular disease, diabetes, Parkinson's', Alzheimer's, and cancer. Several nuts, such as walnuts, pecans, and chestnuts, contain extremely vast amounts of antioxidants and may, therefore, be useful in preventing a number of these conditions.

6) High content in Fiber

  1. Fiber is a type of non-digestible carbohydrate found high in plant-based foods – including nuts. Fiber is necessary for digestion, so it's important to eat a diet that's high in fiber. Failure to consume a sufficient amount of fiber can lead to a range of digestive problems, such as constipation, irritable bowel syndrome ( IBS), and diverticulitis.
  2. Fiber also plays a key role in stabilizing the levels of glucose and cholesterol, in addition to aiding digestion. It is therefore particularly important for those suffering from diabetes and high cholesterol to consume fiber. Also, it has been found to support the heart by eating a large volume of fiber. A variety of studies studying high-fiber diets have shown that fiber can minimize the risk of developing chronic diseases such as coronary heart disease, strokes, diabetes, and cancer.
  3. It can be inferred that you can increase the amount of fiber you eat every day by eating nuts regularly and thereby improve your digestive health and reduce the risk of disease.
6 Secrets on Why Eating Nuts can be Good for Weight Loss

3 Best Nuts To lose weight

  • As mentioned earlier, calories need to be limited for weight loss to occur, but several studies have shown that a variety of nuts can speed up the process of weight loss.
  • Each segment will review the different benefits of weight loss associated with almonds, pistachios, and walnuts.

1) Almonds

Some research has been done on almond intake and weight loss. Tests have repeatedly shown that the nut helps to facilitate weight loss. One specific research that looked at overweight females showed that those who ate almonds lost three times as much weight and decreased waist sizes more than those who didn't. 

2) Pistachios

  1. Pistachios were also documented to cause positive changes in body weight, too. Not only has one study indicated that pistachios can contribute to weight loss, but it is also found to have led to a decrease in triglyceride levels.
  2. Along with hazelnuts, almonds and pistachios contain the highest quantities of protein at six grams per serving. Protein is an important component when it comes to weight loss, as protein consumption affects satiety levels; you will feel fuller for longer by eating a high protein diet. Staying fuller for longer will help reduce snacking, eating rates, and portion sizes.
  3. In can all three of these, you will dramatically reduce your daily calorie intake and carry weight loss to completion.

3) Walnuts

Walnuts are the final nut which can make weight loss easier. Research on walnut consumption showed that substantial progress can be made on weight loss, given they were eaten while maintaining a calorie deficit. The study authors also concluded that the healthy fats contained within walnuts served to significantly reduce blood pressure and improve levels of cholesterol & triglycerides.

Note: Even though the body may not absorb the total number of calories, nuts still contain a relatively high-calorie count. Hence, if you consume a large number of nuts every day, you are likely to consume a lot of calories that can take you out of a calorie deficit. Therefore, it is recommended to add nuts to your diet but make sure the quantity is not extremely high. A helpful guideline is to eat no more than one serving of nuts (28 grams) each day. This equals around twenty almonds, sixty pistachios, or ten walnuts.

Synopsis

Nuts not only serve as a nutritious snack, but evidence indicates that nuts can improve heart health, increase weight loss rate, and generally provide health and function benefits. Therefore, adding nuts to your diet is highly recommended, but be mindful of the portion sizes and ensure that a sufficient amount of nuts are eaten. 

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YourFitnessRink - Fitness and Health Matters: 6 Secrets on Why Eating Nuts can be Good for Weight Loss
6 Secrets on Why Eating Nuts can be Good for Weight Loss
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