My most frequently asked question this week? What are the best nuts to eat?
All nuts are almost equal in terms of calories per ounce and are all healthy additions to any diet when eating in moderation, of course! Their impressive mix of omega-3 fatty acids, protein, and fibre can help you to feel fuller for longer and suppress your appetite.
In saying that, the best nuts to consume (in my opinion) are: almonds, cashews and pistachios.
Let me explain why…
The lowest-calorie nuts at 160 per ounce are:
– 23 nuts provides 6 grams protein and 14 grams fat
– 16 to 18 nuts provides 5 grams protein and 13 grams fat
– 49 nuts provides 6 grams protein and 13 grams fat
HOWEVER: Avoid nuts that are packaged or roasted in oil. Instead, eat them raw or dry roasted. Keep in mind that roasted nuts may have been heated which can destroy their nutrients.
In contrast, what are the WORST nuts for your diet?
- Macadamia nuts
– 10 to 12 nuts will provide you with 2 grams protein and 21 grams fat
– 18 to 20 halves will provide 3 grams protein and 20 grams fat.
most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.
Macadamia nut and pecans have the most calories (200 calories) and provide the lowest amount of protein and highest amount of fat.
HOWEVER, they’re still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you’re practicing proper portion control and not downing handfuls at a time (which is the hardest part!) any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.