Nuts About You: The Best Nuts for Weight Loss

The best nuts for weight loss

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To find the best nuts for weight loss and enhanced beauty, consider nuts like almonds, walnuts, and Brazil nuts. These not only aid in managing weight but also offer vital nutrients for skin and hair health, making them a perfect addition to a health-conscious woman’s diet.

ABOUT ME

Be beauty. Be plant-based!

As a former Registered Nurse and avid plant-muncher, I’m in love with how simple plant-based foods make it easy to be beautiful.

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Hey there, gorgeous! Ready to add a little crunch to your weight loss journey? Let’s talk about the mighty power of nuts – not just any nuts, but the best nuts for weight loss to help you glide towards your weight loss goals with ease and a bit of fun.

Nuts: Your Tiny, Mighty Friends

Think nuts are just snack-time buddies? Think again! These little dynamos are about to become your best pals in managing weight management. Why? Because they’re not just packed with flavour, but also with a bunch of health goodies that play a sneaky game of hide-and-seek with those pesky calories.

The Nutty Secret of Weight Control

You might be thinking: “Nuts? Aren’t they calorie bombs?” Well surprise! Nuts like almonds, Brazil nuts, and walnuts are masters at keeping you full without packing on pounds. It’s like they have a magic wand that makes calories vanish – poof!

Cashew nuts with green smoothie bowl

How is this possible?

Feeling Full with Nuts

Nuts are rich in protein, fiber, and healthy fats, which are all key in making you feel full. This feeling of fullness can lead to reduced overall calorie intake throughout the day.

Nuts and Your Metabolism

Nuts don’t just sit there; they get your metabolism dancing! It’s called a thermogenic effect, meaning they temporarily boost metabolism. This effect, combined with their protein content, can increase calorie burning.

The Invisible Calories

Some nutty calories decide to skip the absorption party. They just pass through, waving goodbye without adding to your waistline. This is because some of the fat in nuts is trapped within the fibrous wall of the nut and passes through the body undigested.

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Which are the best nuts for my weight loss?

When it comes to weight loss, the focus often shifts to finding the ‘magic’ food that will make all the difference. However, there isn’t any proof that one nut is better than another for slimming down. Overall, the evidence shows that each type of nut can help you!

That means when it comes to the best nuts for weight loss, you can choose the type of nut that works best for you. So, here’s a list of the common nuts available (as well as their bonus skincare benefits) to help you pick the best for yourself.

Macadamia Nuts

These nuts are a fantastic choice for homemade treats and are packed with essential nutrients. Their essential fatty acids and antioxidants are beneficial for skin hydration and repair, making them a great choice for maintaining youthful skin. They also contain heart-healthy monounsaturated fats.

Bowl of macadamias

Cashew Nuts

Great in vegan sauces (like cashew butter) and stir-fries, cashews are rich in copper, supporting skin health, and zinc, essential for hair health. They are also a great addition to trail mix, offering a mix of healthy nutrients.

Brazil Nuts

Just one can provide as much selenium as you need, making them vital for skin elasticity and hair growth. Selenium is highly beneficial for skincare due to its powerful antioxidant properties. It plays a crucial role in protecting the skin from UV radiation and oxidative stress, which are primary causes of premature skin ageing. 

They can also help in maintaining cholesterol levels and are a good source of protein. Brazil nuts are also a powerhouse for selenium, crucial for thyroid health.

Pine Nuts

These are perfect toasted in salads or pasta dishes, offering a good source of fibre and antioxidants for skin health. They can also aid in fat metabolism, potentially helping to boost weight loss.

Almonds

Ideal for gluten-free baking (think almond flour) and adding crunch to salads, almonds are a powerhouse of vitamin E, which is essential for skin and hair health. They’re also a good source of protein and fibre, contributing to a healthy digestive system and gut health.

Best nuts for weight loss - almonds

Walnuts

A serving of walnuts provides impressive antioxidants, crucial for combating skin damage and promoting a healthy scalp. They also contain heart-healthy fats and can help manage blood sugar levels. Walnuts, known for their ability to combat belly fat, are also excellent for brain health due to their high omega-3 content.

Pistachios

These nuts are a delightful addition to granolas or as a topping, rich in vitamin E for skin hydration. They also offer heart-healthy fats and can be part of managing blood sugar levels.

Pistachios

Pecans

Pecans are perfect in desserts or breakfast bowls, contributing to skin health thanks to their vitamins and minerals. They can also be a part of maintaining healthy cholesterol levels.

Hazelnuts

Ideal in vegan desserts or as a salad topping, they are loaded with vitamin E for skin health. Hazelnuts also provide folic acid, beneficial for overall health.

Peanuts

A staple in dishes or as peanut butter, peanuts are rich in biotin for hair and nails and vitamin E for skin. They can help in maintaining a healthy diet with their nutritional value and plant protein.

Each of these nuts, from walnut halves to cashew butter, offers unique benefits that go beyond just skin care, contributing to overall health and healthy weight loss. By incorporating a variety of these nuts into your diet, you can enjoy their nutritional value while also taking care of your skin and health needs.

A Nut for Every Occasion

Nuts truly are the chameleons of the food world, adaptable in so many ways. Beyond the versatility of peanut butter, almond milk, and almond flour, there are other nut-based products to explore. 

Consider cashew cheese, a dairy-free alternative that’s perfect for those lactose intolerant or following a vegan diet. Unlike traditional dairy cheese, which can be fattening due to its high saturated fat content, cashew cheese offers a lighter, plant-based option. Additionally, dairy products have been linked in some studies to acne, possibly due to hormones present in milk. Opting for a nut-based alternative like cashew cheese can be a skin-friendly choice. 

Oil-free nut butter (that is, 100% made from nuts) is also a great addition to your diet when managing your weight. They are a more nutritious spread compared to butter, and when are made completely from nuts they contain their fibre and don’t lead to weight gain like oil does.

Cashew and nut butter

Nutrition-Packed Snacking

Integrating nut consumption into your daily routine offers more than just taste. For a quick energy boost, trail mixes combining nuts with dried fruits and seeds can be a perfect snack. 

And for those who enjoy baking, incorporating ground walnuts or almond meal into your recipes can add both nutrients and a delightful texture to your baked goods.

The Best Nuts for Weight Loss

In conclusion, while exploring the best nuts for weight loss and skincare, we’ve discovered that nuts like almonds, Brazil nuts, and walnuts offer more than just weight management benefits. They are treasure troves of essential nutrients, supporting not only a leaner physique but also enhancing your skin and hair health. Integrating these nuts into your daily diet can be a delightful way to nourish your body inside and out. Embrace the variety and nutritional power of these nuts to elevate your health journey, making each meal not only a step towards weight loss but also a stride towards overall well-being and radiance.

References

Alper, C., Mattes, R. Effects of chronic peanut consumption on energy balance and hedonics. Int J Obes 26, 1129–1137 (2002). https://doi.org/10.1038/sj.ijo.0802050

Casas-Agustench P, Bulló M, Ros E, Basora J, Salas-Salvadó J; Nureta-PREDIMED investigators. Cross-sectional association of nut intake with adiposity in a Mediterranean population. Nutr Metab Cardiovasc Dis. 2011;21(7):518-525. doi:10.1016/j.numecd.2009.11.010

Fraser GE, Bennett HW, Jaceldo KB, Sabaté J. Effect on body weight of a free 76 Kilojoule (320 calorie) daily supplement of almonds for six months. J Am Coll Nutr. 2002;21(3):275-283. doi:10.1080/07315724.2002.10719221

Garg ML, Blake RJ, Wills RB. Macadamia nut consumption lowers plasma total and LDL cholesterol levels in hypercholesterolemic men. J Nutr. 2003;133(4):1060-1063. doi:10.1093/jn/133.4.1060

Jornayvaz FR. Diet, lifestyle, and long-term weight gain. N Engl J Med. 2011;365(11):1058-1059. doi:10.1056/NEJMc1108379

Li Z, Song R, Nguyen C, et al. Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. J Am Coll Nutr. 2010;29(3):198-203. doi:10.1080/07315724.2010.10719834

Lovejoy JC, Most MM, Lefevre M, Greenway FL, Rood JC. Effect of diets enriched in almonds on insulin action and serum lipids in adults with normal glucose tolerance or type 2 diabetes. Am J Clin Nutr. 2002;76(5):1000-1006. doi:10.1093/ajcn/76.5.1000

Martínez-González MA, Bes-Rastrollo M. Nut consumption, weight gain and obesity: Epidemiological evidence. Nutr Metab Cardiovasc Dis. 2011;21 Suppl 1:S40-S45. doi:10.1016/j.numecd.2010.11.005

Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-597.

O’Neil CE, Keast DR, Nicklas TA, Fulgoni VL 3rd. Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in U.S. adults: NHANES 1999-2004. J Am Coll Nutr. 2011;30(6):502-510. doi:10.1080/07315724.2011.10719996

Sabaté J, Cordero-Macintyre Z, Siapco G, Torabian S, Haddad E. Does regular walnut consumption lead to weight gain?. Br J Nutr. 2005;94(5):859-864. doi:10.1079/bjn20051567

Vinson JA, Cai Y. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food Funct. 2012;3(2):134-140. doi:10.1039/c2fo10152a

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