Here are 6 of the best nuts for weight loss
Nuts are nutritious and satiating, being rich in fiber, healthy fats, vitamins, and minerals that are beneficial for weight loss.
However, because nuts are high in calories and fat, eating them in moderation is key. Here are 6 of the best nuts for weight loss.
6 of the best nuts for weight loss
1. Walnuts
- Contain omega-3 fatty acids, protein, and fiber
- High in polyunsaturated fat that keeps your cholesterol low and protects your heart health
- Contain good amounts of alpha-linolenic acid—a plant-derived omega-3 fatty acid that can stimulate your system to burn fat more quickly
- Raise high-density lipoprotein (good) cholesterol levels while lowering low-density lipoprotein (LDL; bad) cholesterol levels
- Rich in antioxidants and phytonutrients, which reduce inflammation and prevent type II diabetes
- Stimulate parts of the brain that control appetite, reducing overall hunger.
- Associated with the same amount of weight reduction as a low-fat diet despite being higher in fat and calories.
| Nutrient | Amount |
|---|---|
| Calories | 185 |
| Protein | 4.31 grams |
| Fiber | 1.9 grams |
| Total fat | 18.5 grams |
| Fatty acids, total polyunsaturated | 13.4 grams |
| Carbohydrates | 3.88 grams |
Additionally, walnuts contain the following minerals:
- Iron
- Copper
- Zinc
2. Pistachios
- High in fiber and protein, which help keep you feeling fuller for longer and prevent you from overeating
- Shelling them can help you consume them at a moderate pace and keep track of how many nuts you have eaten
- Promotes the growth of healthy gut bacteria due to the high fiber content
- Aids in the production of short-chain fatty acids, which can help lower the risk of digestive disorders and heart disease
- May lower cholesterol levels due to their antioxidant content
- May help reduce blood sugar levels due to their low glycemic index
| Nutrient | Amount |
|---|---|
| Calories | 159 |
| Protein | 5.7 grams |
| Fiber | 3 grams |
| Total fat | 13 grams |
| Fatty acids, total polyunsaturated | 4.077 grams |
| Carbohydrates | 7.7 grams |
Additionally, pistachios contain the following minerals:
- Iron
- Calcium
- Vitamins A and C
3. Almonds
- High in plant protein, fiber, healthy fats, antioxidants, vitamins, and minerals
- Helps improve cholesterol levels by reducing both LDL (bad) cholesterol and total cholesterol levels
- May help reduce abdominal fat according to studies
| Nutrient | Amount |
|---|---|
| Calories | 164 |
| Protein | 6.01 grams |
| Fiber | 3.54 grams |
| Total fat | 14.1 grams |
| Fatty acids, total polyunsaturated | 3.49 grams |
| Carbohydrates | 6.12 grams |
Additionally, almonds contain the following minerals:
- Iron
- Calcium
- Zinc
- Vitamins A and E
4. Brazil nuts
High in healthy fats which promote satiety and can reduce the likelihood of snacking or binge eating
Good source of fiber, which aids in the sensation of fullness
High in arginine, an amino acid that aids in energy expenditure and fat reduction
| Nutrient | Amount |
|---|---|
| Calories | 187 |
| Protein | 4.05 grams |
| Fiber | 2.13 grams |
| Total fat | 19 grams |
| Fatty acids, total polyunsaturated | 6.92 grams |
| Carbohydrates | 3.32 grams |
Additionally, Brazil nuts contain the following minerals:
- Iron
- Calcium
- Folate
5. Hazelnuts
- Help lower cholesterol and improve insulin resistance
- May lower LDL cholesterol levels and reduce the risk of heart disease
- High in fiber which promotes regular bowel movements and prevents constipation
- May help with weight loss when eaten daily without increasing overall calorie consumption
| Nutrient | Amount |
|---|---|
| Calories | 178 |
| Protein | 3.9 grams |
| Fiber | 3.1 grams |
| Total fat | 17 grams |
| Fatty acids, total polyunsaturated | 1.576 grams |
| Carbohydrates | 4.8 grams |
Additionally, hazelnuts contain the following minerals:
- Iron
- Calcium
- Folate
- Vitamins B6, B1, and E
6. Peanuts
- Has positive effects on metabolism and digestion, which can help with weight loss
- 15%-18% of calories from peanuts are not absorbed by the body and are eliminated through waste
- May boost metabolism and increase calorie burn even at rest
- Help control appetite and reduce hunger cravings throughout the day
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Protein | 7.3 grams |
| Fiber | 2.4 grams |
| Total fat | 14 grams |
| Fatty acids, total polyunsaturated | 4.4 grams |
| Carbohydrates | 4.6 grams |
Additionally, peanuts contain the following minerals:
- Iron
- Calcium
- Vitamins A and C
How do nuts promote weight loss?
Fiber
Nuts are high in fiber, which can help with calorie control and weight management. Fiber slows digestion in the digestive tract, which can help improve gut health and reduce blood sugar absorption.
Fiber adds bulk to the stool, which helps promote healthy and consistent bowel movements. Since fiber digests slowly, it ferments in the stomach and is converted into short-chain fatty acids that are good for digestive health.
Healthy fats
Due to extensive studies on fats and weight loss results from high-fat diets,scientists have gaineda new perspective on the role of fat in weight loss.
Nuts are rich in unsaturated fats, which are recognized to be extremely healthy. Studies have shown that polyunsaturated fats can boost muscle gain and combat belly fat.
Medically Reviewed on 9/29/2022
References
Image Source: iStock image
The Best Nuts for Weight Loss: https://www.healthywomen.org/content/article/best-nuts-weight-loss
Long-term associations of nut consumption with body weight and obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144111/
Go Nuts on Your Diet! https://www.webmd.com/diet/features/go-nuts-your-diet
Nuts, walnuts, English: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
Nuts, raw, pistachio nuts: https://www.nutritionvalue.org/Nuts%2C_raw%2C_pistachio_nuts_nutritional_value.html?size=1+ounce+%3D+28.3495+g
Nuts, almonds: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
Nuts, brazil nuts, dried, unblanched: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
Nuts, blanched, hazelnuts or filberts: https://www.nutritionvalue.org/Nuts%2C_blanched%2C_hazelnuts_or_filberts_nutritional_value.html
