Nuts are very popular plant-based foods that are known for their health benefits. They are tasty and create a convenient snacking option for people. These foods are loved by most people despite the type of diet they are following.
There is a huge variety of nuts for you to include in your meal prep. Some of them are walnuts, Brazil nuts, almonds, hazelnuts, pine nuts, pistachios, pecans, and macadamia nuts. Another commonly used nut that is popular among people is peanut. Even though peanut is a member of the legume family that includes beans and peas, they are generally categorized into nuts because of their similar characteristics and nutritional profile.
Nuts carry a lot of health-promoting properties and they are a rich source of a lot of significant nutrients. So including these plant-based foods in your daily diet can be highly beneficial for you in a wide variety of ways. Some of the important advantages of these healthy foods are listed below:
They Are A Great Source Of Nutrients
Including nuts in your diet can be useful for getting a lot of nutrients that are crucial for your body. They are high in healthy fats and calories that are important for producing energy in your body. Nuts are also an excellent source of protein, fiber, and various vitamins and minerals like vitamin E, magnesium, selenium, copper, manganese, and phosphorous.
The amount of nutrients present in nuts can vary based on the variety. For example, just one Brazil nut can offer more than 100% of RDI for selenium. Also, the amount of carbs in nuts can vary greatly. Macadamia nuts, hazelnuts, and Brazil nuts have less than 2gms of digestible fiber per serving, whereas, this amount can be almost 8gms when it comes to cashews. Nuts create a great option for you to include in your low-carb diet.
Loaded With High Amounts Of Antioxidants
Nuts are a powerhouse of various strong antioxidants. They have high amounts of compounds like polyphenols that carry powerful antioxidant properties. These compounds can help to combat oxidative stress by neutralizing harmful compounds like free radicals.
Free radicals are unstable compounds that damage your cells and increase the risk of various diseases. Hence, the antioxidants in nuts can help to prevent the risk of different illnesses resulting from the activity of free radicals.
Studies suggest that the antioxidants in almonds and walnuts can be beneficial for preventing the damage of the delicate fats present in your cells by a process called oxidation.
All nuts carry significant levels of antioxidants. So make sure to add them to your healthy meal prep for getting protection from the problems caused by free radicals.
May Boost Weight Loss
Even though nuts are considered a high-calorie food, they can actually help you with losing weight. Studies suggest that these plant-based foods were beneficial for reducing weight in people significantly.
Almonds have been found to promote weight loss rather than leading to weight gain. Similarly, pistachios are also shown to exhibit weight loss benefits.
Even though nuts are high in calories, your body does not absorb them all. A portion of fats present in them will be trapped within the fibrous wall of the nut during digestion. So eating nuts in moderate amounts can be helpful for you to control body weight.
Might Lower Cholesterol Levels And Triglycerides
Nuts can have a great impact on your cholesterol levels and triglycerides. Pistachios are shown to lower the concentration of triglycerides in people with diabetes and obesity. Other nuts might also help with regulating your cholesterol levels.
The high amounts of monounsaturated fats and polyunsaturated fats in nuts might be responsible for the cholesterol-lowering properties of these plant-based foods. The consumption of hazelnuts and almonds appears to increase HDL cholesterol, which is categorized as good cholesterol.
Beneficial For Metabolic Syndrome And Type 2 Diabetes
Metabolic syndrome is a term used for denoting various risk factors that might increase the chance of stroke, heart diseases, type 2 diabetes, etc. Metabolic syndrome and type 2 diabetes have a strong connection.
Nuts can be a great solution for controlling metabolic syndrome and various problems caused by it like type 2 diabetes. Moreover, as these foods are low in carbs, they won’t increase your blood sugar levels much.
May Help To Lower Inflammation
Nuts are powerful anti-inflammatory foods that can help reduce inflammation in your body. Nuts including walnuts, pistachios, Brazil nuts, almonds, etc. have been shown to reduce inflammation in people with conditions like kidney diseases and diabetes.
So nuts can be one of the healthiest options to add to your everyday meal prep, as they are a great source of nutrients and are found to lower the risk of a large number of health conditions.