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Nuts can be a healthy snack that supports weight loss. They have higher calories than other snacks but provide healthy fats that help you feel full. According to Natalie Rizzo, a registered dietitian, the fat and protein in nuts can prevent overeating.
Top Nuts for Weight Loss
1. Pistachios
- Protein: 6 grams per ounce
- Benefits: High in vitamin B6, supports brain development and immune health. A one-ounce serving is about 49 pistachios, allowing you to snack without feeling deprived.
- Serving Suggestions: Eat alone, mix with seeds for a snack, or use as a topping for chicken or vegetables.
2. Almonds
- Protein: 6 grams per ounce
- Benefits: Versatile and satisfying.
- Serving Suggestions: Snack on their own, add to salads, or roast with cinnamon and maple syrup for a treat.
3. Peanuts
- Protein: 7 grams per ounce
- Benefits: Helps curb hunger. Although technically legumes, they are often grouped with nuts.
- Serving Suggestions: Include in trail mix or use natural peanut butter in smoothies and oats.
4. Walnuts
- Protein: 4 grams per ounce
- Healthy Fats: 18 grams per ounce; can lower cholesterol and triglycerides.
- Calories: About 185 calories per ounce.
- Serving Suggestions: Use ground walnuts in dips or substitute for pine nuts in pesto.
Incorporating these nuts into your diet can help you manage hunger and provide essential nutrients, making them a smart choice for weight loss.
