One ounce of peanuts about 28 unshelled nuts contains about calories, 7 grams protein, and 14 grams fat. Brazil Nuts, Pecans Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts 6 nuts contains about calories, 19 grams fat, and 4 grams protein.
Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia BPH , or enlarged prostate. One ounce of pecans 18 to 20 halves contains about calories, 21 grams fat, and 3 grams protein.
Almonds Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors. Because nuts are so high in calories and so tasty, to boot! Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs , each containing a calorie mix of cashews, almonds, and macadamia nuts.
Avoid anything in a tub We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box or in this case, the giant tub when a craving hits. Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves calories, 14 grams fat, and 2 grams sugar per ounce , but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size.
These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have calories, 13 grams fat, and 1 gram of sugar per ounce. We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats.
Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag! Check labels for sugar content Just because something has nuts in it doesn't make it good for you, says Caplan: It's not just candy, though: Although they still have just calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar in just a gram serving size.
Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day! If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.
Nuts are, of course, available unsalted. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Eating nuts for heart health Eating nuts helps your heart. By Mayo Clinic Staff. References Luu HN, et al.
Martin N, et al. Nut consumption for the primary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews.
British Journal of Nutrition. Go nuts but just a little! Summary of qualified health claims subject to enforcement discretion. Food and Drug Administration. Yu Z, et al. Associations between nut consumption and inflammatory biomarkers.
American Journal of Clinical Nutrition. Hshieh TT, et al. Nut consumption and risk of mortality in the Physicians' Health Study. Souza RGM, et al. Nuts and legume seeds for cardiovascular risk reduction: Scientific evidence and mechanisms of action. Tangney CC, et al. Lipid lowering with diet or dietary supplements. Mathur P, et al.
nuts - Wiktionary
Tocopherols in the prevention and treatment of atherosclerosis and related cardiovascular disease. Health benefits of nut consumption. Suggested servings from each food group. USDA food composition databases, version Academy of Nutrition and Dietetics. Products and Services Book: Mayo Clinic Healthy Heart for Life! Do you need an AED? A risk factor for heart attack?
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In fact, one study in over 1, people found that eating a Mediterranean diet plus 30 grams of nuts per day decreased the prevalence of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil Furthermore, nuts may reduce your risk of other chronic diseases.
For example, eating nuts may improve blood sugar levels and lower your risk of certain cancers 11 , Almonds are tree nuts that contain a number of beneficial nutrients A number of small studies have found that eating an almond-rich diet can reduce "bad" LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health 14 , 15 , However, one larger study combined the results of five other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese 18 , Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes Finally, almonds may have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus Pistachios are a commonly consumed nut that is high in fiber Similarly to almonds, pistachios may improve cholesterol levels — eating 2—3 ounces 56—84 grams of pistachios a day may help increase "good" HDL cholesterol Also, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status.
Oxidative status refers to blood levels of oxidized chemicals, which can contribute to heart disease 25 , 26 , 27 , Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid ALA Walnuts appear to improve a number of heart disease risk factors, which may be due to their high content of ALA and other nutrients. They may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system 34 , In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases Interestingly, a study in college students found that eating walnuts increased a measure of cognition called "inferential reasoning," suggesting that walnuts may have beneficial effects on the brain Cashews are part of the tree nut family and have a good nutrient profile A number of studies have examined whether diets high in cashews can improve symptoms of metabolic syndrome.
Another study noticed that cashews increased the antioxidant potential of the diet Interestingly, a few studies have shown that diets high in cashews may increase blood sugar in people with metabolic syndrome 39 , However, it had no significant effects on body weight or blood sugar levels Like other nuts, pecans also contain polyphenols, which are compounds that act as antioxidants.
Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fat Many of the health benefits of macadamia nuts are related to heart health.