I’m confused – are nuts a healthy snack? (2024)

FAQs

I’m confused – are nuts a healthy snack? ›

You might think of nuts as unhealthy because of their fat content, but that's not the whole picture. Nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrients that could help reduce our risk of heart and circulatory diseases.

Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store and easy to pack when you're on the go.

A Quick Review. Nuts are nutritious snacks that contain fiber, protein, vitamins, and minerals. Some of the healthiest nuts include Brazil nuts, pistachios, cashews, and almonds. There are many options to enjoy this nutritional treat, but be sure to enjoy them in moderation.

While nuts are full of healthy fats, they can also be high in calories. So the key to including nuts in your daily diet without gaining weight is to limit your portion sizes. Eating them in moderation may mean having only a handful a day and no more.

Mixed Nuts. Rather than reaching for that bottomless bowl of chips, try a handful of mixed nuts instead. Fried potato chips contribute lots of unhealthy fats to your diet, like trans and saturated fats. While mixed nuts are also high in fat, nuts are high in mono- and poly-unsaturated fats.

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

Although a higher consumption of nuts and peanuts was associated with lower CVD risk in women with T2D, it was not significantly associated with the inflammatory markers, including tumor necrosis factor receptor 2 (TNFR), ICAM-1, E-selectin, CRP, or fibrinogen.

And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Because they are such a nutrient- and calorie-dense food, portion control is essential to avoid excess weight gain. More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness.

According to Harvard Health, some of the healthiest nuts are: Almonds. Brazil nuts. Cashews.

Is 1 cup of nuts a day too much? ›

How much should you eat? You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.

Nuts should be eaten in the right amount, right time and right way for reaping maximum benefits. Ideally eaten in the morning, nuts can also your evening snack, but one must be mindful to not have more than a handful to avoid indigestion, bloating and side effects of excess fats.

Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

A study of more than 81,000 people in North America found that meat protein-eaters increased their risk of heart disease twofold. But people who ate nut and seed proteins instead reduced their risk of heart disease and helped their hearts stay healthy.

Nuts are low in saturated fat, so consuming them instead of animal protein sources can help to lower your LDL ("bad") cholesterol. They contribute fiber, potassium, and calcium to your diet. Although nuts are a healthy protein, you can't simply substitute nuts for meat, ounce for ounce.

Nuts, though high in fat and calories, are remarkably nutritious. If you eat them moderately but regularly as part of a balanced diet, you're not likely to gain weight. They may even help you lose weight. Nuts are extremely healthy, as they're packed full of nutrients and antioxidants ( 1 ).

Some studies suggest that eating nuts, such as tree nuts and peanuts, does not lead to obesity. A 2019 study from Nutrition Research discovered that consuming more than one to two servings of nuts per week may be linked to less weight gain and a decreased risk of overweight and obesity.

In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.

Although nuts are a healthy snack food, 100 grams per day (about 3.5 oz) is a lot in one day.. As someone else answered, try to stick to about one oz. Even when foods are healthy, getting a lot of calories from one source is not great as you need variety in your diet.