5 health benefits of eating nuts

Which of the following isn’t actually a type of nut: pistachio, almond, or peanut?

Okay, that was a trick question. None of them are nuts. The first two are technically the seeds of fruits rather than “true” nuts, while peanuts are legumes. But when it comes to the ways they help keep you healthy, all of them are wise choices.

Some nuts, like almonds and walnuts, tend to get a lot of attention. But virtually any nut will offer healthy monounsaturated and polyunsaturated fats, along with protein, fiber, several important vitamins and minerals, and a range of natural plant compounds key to good health.

Learn how the nutrients in nuts can support well-being, and why you should consider adding a 1-ounce serving of nuts to your day, every day.

Nuts can help you maintain a healthy weight

Nuts have a high fat content—typically between 13 and 20 grams of fat per ounce. As a result, they contain a lot of calories. (One gram of fat is 9 calories.) But adding them to your diet does not necessarily mean you will gain weight. In fact, eating nuts regularly has been tied to better weight management in many studies.

“When I’m counseling people on weight loss, I advise them to eat nuts,” says Mark Jakubicki, MS, RD, a dietitian in Trenton, New Jersey. “When you eat nuts as a snack, you feel full longer. They help you eat fewer calories overall.”

Still, it’s important to eat nuts in moderation. Try to limit yourself to 1 ounce daily, due to the caloric density. That works out to about:

• 8 Brazil nuts
• 14 walnut halves
• 18 cashews
• 24 almonds
• 35 peanuts
• 48 pistachios

If you choose nut butter, keep it to 2 tablespoons.

You can also add nuts to your diet in place of less-healthy snacks or foods. Mix a few nuts into oatmeal or yogurt instead of sugary granola. Top salad with almonds or pecans instead of croutons. Add your favorite nuts to air-popped popcorn for a healthy snack. Or make a nut-crusted chicken to cut down on breadcrumbs.

Nuts help protect your heart

Numerous studies have shown that nuts are good for your heart. Eating them regularly has been tied to a significantly lower risk of developing cardiovascular (heart and blood vessel) issues, including heart attack and stroke. People who eat nuts a few times weekly are also less likely to die of heart disease, studies suggest.

That’s partly because the fats in nuts are heart-healthy unsaturated fats, which are liquid at room temperature. Monounsaturated fat and polyunsaturated fat help to regulate low-density (LDL or “bad”) cholesterol in the blood. Nuts also contain plenty of plant protein and fiber, which can help to manage weight. Being overweight or obese is a risk factor for heart disease.

Walnuts may be particularly beneficial for the heart. They’re rich in an omega-3 fatty acid called alpha-linolenic acid (ALA), which can help manage inflammation and lower blood pressure and triglycerides (a type of fat found in the blood).

Nuts may help lower cancer risk

As with cardiovascular disease, studies consistently link regular nut consumption to a lower cancer risk overall, as well as a lower risk of dying from cancer. Some research suggests eating nuts may especially influence the development of digestive cancers, such as stomach and colorectal cancers.

One theory is that eating nuts can change your genes; some of the compounds in nuts could influence the way your DNA behaves, which may keep cancer from developing. Being obese is also a risk factor for many types of cancer. So, nuts’ weight management qualities may play a role in cancer prevention.

Nuts enrich your gut

The fiber in nuts can function as a prebiotic. Prebiotics are substances in foods that encourage the growth of good bacteria in your digestive system. Researchers have linked these good bacteria to the prevention of numerous diseases and conditions, including obesity.

Unfortunately, most people don’t get enough fiber. Adding a serving of nuts can help boost your intake of this important nutrient. A 1-ounce handful of almonds provides 3.3 grams of dietary fiber, about the same as 1 cup of brown rice.

What about nut oils?

While nut oils won’t include the fiber you get when you eat a whole nut, they do offer the unsaturated fats that can boost your nutrition. These oils boast the omega-3 fatty acids—as well as omega-6 and omega-9 fatty acids—that help protect your heart.

With the exception of peanut oil, which is commonly used for deep-frying, nut oils can be rather delicate but very flavorful, so try them in homemade salad dressings, marinades, or pesto. They can also be used to finish dishes, like a drizzle of walnut oil on pureed soups.

What if you can’t eat nuts?

A nut allergy doesn’t mean you have to miss out on the health benefits offered by nuts. You can still get pretty much everything you need by eating an overall well-balanced diet. Plus, plenty of other foods provide healthy fats, including:

• Oily fish, like salmon, mackerel, and sardines
• High omega-3 eggs
• Chia, flax, hemp, and sunflower seeds
• Avocado

But before you swear off nuts forever, consult your allergist. It’s possible that certain nuts could safely find their way into your diet.