By Barbara Pierce
Crunchy and satisfying, nuts make an excellent snack. But what if I’m trying to lose weight? Should I eat nuts at all?
“Yes, definitely eat nuts if you are trying to lose weight. Eating nuts can help you lose weight,” said registered dietician Crystal Hein, owner and operator of Crystal Clear Nutrition in Herkimer. “Nuts can be a part of a healthy diet when eaten in moderation and research has shown that they can be part of a healthy weight loss plan.”
Nuts contain a variety of essential nutrients that can benefit your health, including healthy fats, vitamins and protein. In addition to being delicious, research suggests that people who eat nuts regularly have a lower risk of death from heart disease than people who eat nuts less frequently.
Q: Are nuts a good option to snack on, especially if you’re trying to lose weight?
“Yes, nuts are a good option for a snack,” Hein replied. “They contain fiber, fat and protein. All of which help you feel satiated. Including fiber, good fats and protein in your diet will make you feel full longer and hopefully decrease the empty calorie snacking in between meals!”
“Nuts contain ‘good’ fats (monounsaturated and polyunsaturated fats),” she added. “However, because nuts have fat in them, they also have more calories. Therefore, you need to be mindful of the serving size. One serving is a small handful — about one-fourth of a cup or one ounce of whole nuts or two tablespoons of nut butter. A serving of nuts contains about 160-200 calories.”
Nuts also contain omega-3 fatty acids, fiber, vitamins E and K, magnesium, copper, potassium, selenium, zinc and iron. If you have diabetes, these are the things that help reduce inflammation and support your body’s insulin response. They have a low glycemic index and won’t cause blood sugar spikes.
Q: Any nuts to avoid if I’m trying to lose weight?
“There are none to avoid,” she said. “Eat the ones you prefer. But, as I mentioned, the portion size is very important as nuts can provide a lot of calories (via fat).
“I would suggest limiting nuts with added sugar or chocolate or excessive amounts of sodium.”
Nuts coated in candy may be high in sugar. One ounce of honey-roasted peanuts has one teaspoon of added sugar, while one ounce of chocolate-covered almonds has three teaspoons of added sugar.
Q: How about trail mixes?
“My concern with trail mixes are the other ingredients,” she said. “Some trail mixes have chocolate candies and dried fruit, not that either of those are bad, but a serving size is small so it’s easy to eat way too much of the candy and fruit.
“Look and compare food labels when you’re shopping for trail mixes. Find one that has the best source of protein and fiber and the least amount of saturated fat and added sugar.”
Try to avoid mixes made with chocolate chips, sweetened yogurt pieces or sweetened dried fruits. Trail mix with simple nuts, seeds, and unsweetened dried fruit is the more nutritious option.
Q: How do peanuts rank if I’m trying to lose weight?
Peanuts are technically a legume, like beans, chickpeas and lentils. They grow underground, not on trees like other nuts.
“Peanuts are rich in protein, unsaturated fat and fiber,” Hein said. “Peanuts are also an excellent source of B vitamins (niacin, folate, thiamin, pantothenic, pyridoxine), vitamin E, magnesium, arginine, iron, zinc and potassium. Walnuts and almonds are known for their heart health benefits, but peanuts are just as good for our hearts.”
Peanuts have more protein than all of the tree nuts. Plus, they are higher in folate and niacin than any other nut. These are both essential B vitamins. Folate is required to help make DNA and niacin helps your body turn food into energy.
Q: How about peanut butter?
“Look for peanut butter that’s the least processed and contains only a few simple ingredients: peanuts and salt. ‘Natural’ on the label does not always mean that it is a healthier choice; it still may have hydrogenated oils and added sugar in it,” Hein said.
Q: What nuts are best for using as an ingredient, like in a salad?
“Any nut is good; I think it’s a personal preference,” she said. “For example, walnuts pair nicely with apple or pears; pecans pair nicely with spinach and strawberries. Cashews also pair well with vegetables and chicken or beef in stir fries or curry dishes.”
Almonds are the most popular nut in the U.S. Almonds are the highest in protein among the tree nuts. They’re also the highest in calcium, fiber and vitamin E of all nuts. And almonds can help reduce “bad” LDL cholesterol levels.
The bottom line: As nuts are high in protein, as well as many other essential vitamins, mineral and fiber — all of which help you maintain good health and can help you lose weight, crunch away without guilt.