The Healthiest Nuts to Eat for Weight Loss

nuts to eat for weight loss
Nuts to Eat for Weight Loss

Nuts are dry fruits that are primarily single-seeded. Although nuts are high in oil, they are also abundant in fibre, good fat, vitamins, and plant protein.

Furthermore, nuts have a hard, leathery, rough protective shell that surrounds them. Hazelnuts, pecans, and chestnuts are examples of nuts.

Peanuts and almonds, on the other hand, are not nuts according to botanical definition. Peanuts and almonds are both classified as “legumes.”

Since ancient times, nuts have been the most important component of the human diet, providing the internal system with essential nutrients.

At the time, seven different types of nuts had been discovered. Wild almonds, prickly water lilies, water chestnuts, two species of pistachios, and acorns were among the nuts. In addition, stone tools were employed to shatter the nuts.

There are numerous religious allusions in the holy bible that mention nuts. On their second trip to Egypt, Joseph’s brothers, for example, brought pistachios and almonds to trade for grain.

Nuts include a variety of components that are extremely useful to the human body, including vitamins, minerals, protein, iron, omega-3 fatty acids, manganese, and riboflavin.

Furthermore, they are high in folate, antioxidants such as resveratrol, carotenes, lutein, and cryptoxanthin, and other nutrients. These potent nutrients aid in the regulation of blood pressure, heart rate, and the formation of red blood cells.

They also aid in the prevention of cardiac and inflammatory illnesses. Furthermore, it nourishes the brain and skin.

Weight Loss and Nuts

Talking about weight loss may thrill some people who are struggling with their weight, but the first and most important thing to remember is that it will take time and consistency.

You should be consistent in controlling your caloric intake, increasing your metabolism, and eating a diet that provides you with all of the necessary nutrients.

All of them will help your body function better and support healthy weight management. It is not a theory, but rather a wealth of information.

Weight loss is aided by a high metabolic rate. It’s because metabolism takes calories to conduct all of the body’s tasks, and in order to burn more calories, a person’s metabolism must be robust. This results in weight loss.

Nuts are extremely nutritious and have numerous health advantages. Still, one of the most beneficial properties of nuts is their high fibre content. As a result, they aid in calorie control, weight management, and decreased blood sugar absorption.

Also Read – Belly Fat Types, Risk Factors, and How to Effectively Reduce It

Consuming fibre will help to improve your gut health. This is due to the fact that fibre is slowly digested. Furthermore, it increases weight to the stool, which aids in the maintenance of good bowel movements.

Although human systems digest fibre slowly, microorganisms in the stomach ferment it and convert it to short-chain fatty acids [SCFAs].

Sluggish sugar release in the blood is caused by slow fibre digestion. As a result, it boosts the body’s energy levels. It also aids in the prevention of obesity and diabetes.

It makes you feel full, which reduces your calorie intake from other foods. Almonds and walnuts include 3.3 and 1.9 grammes of fibre per ounce, respectively, making them a healthier nut choice.

According to a study that evaluated the results of the Mediterranean diet, those who eat nuts can lose an average of 2 inches of fat from their waist.


Nuts to Help You Lose Weight

1 Walnuts

walnuts for weight loss
Walnuts for weight loss

Despite the fact that walnuts contain 65 percent fat, they do not reduce the risk of obesity since they reduce the intake of other foods in your diet. This is due to the fact that walnuts contain a sufficient amount of fibre, which keeps the stomach full for an extended period of time.

As a result, it keeps you full and minimises your desire to snack between meals, resulting in a decreased calorie consumption.

Protein and polyunsaturated fats are found in walnuts. Polyunsaturated fat is a good dietary fat that contains omega 3 and omega 6 fatty acids. Furthermore, walnuts contain Alpha-Linoleic acid, which aids in fat burning and enhances heart health.

According to studies, walnuts stimulate the right insula, a region of the brain that governs food desires and regulates appetite.

According to one study, diets high in polyunsaturated fats suppress the hormone ghrelin.

Ghrelin sends messages to the brain that indicate hunger.

Furthermore, the copper in walnuts helps to improve the immune system, grow blood vessels, and produce a lot of energy in the body.[1]

Walnuts are extremely beneficial to heart health, managing blood pressure, lowering cholesterol, and lowering the risk of heart disease.

Walnuts have the following nutritional value:

  • 185 calories
  • 18.5 grammes of fat
  • 4 gramme protein
  • Carbohydrates: 4 g
  • 2 gramme fibre
  • Copper accounts for half of the DV.
  • Magnesium: 11% of the daily value
  • Manganese: 42% of the daily value

To gain the benefits of walnuts, eat them both in the morning and at night. It will provide you energy and strength while also suppressing your hunger.

Consuming walnuts at night, on the other hand, reduces digestive issues and helps prevent constipation and bloating. You can consume up to seven whole walnuts per day.


2 Pistachios

Pistachios for weight loss
Pistachios for weight loss

The name pistachio is derived from the Greek word “pistakion,” which means “the green nut.” This nut has been consumed for thousands of years.

Pistachios are high in vitamin B6, vitamin B1, protein, fibre, and phosphorus. It’s also one of many nuts that’s minimal in calories and fat. It also has a significant impact on immunological and metabolic health.

According to one study, those who engaged in a weight loss programme, with or without pistachio consumption, lost weight. Individuals who ate pistachios on a daily basis, on the other hand, observed a significant reduction in blood pressure and a significant increase in blood antioxidant levels.

Pistachios are also high in fibre, which aids in the maintenance of a feeling of fullness and the management of the impulse to snack between meals. As a result, it helps with your weight loss plans.

Flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and other antioxidants are abundant in pistachios.

These antioxidants aid in the reduction of inflammation, the reduction of the risk of cardiovascular disease, the reduction of blood pressure, blood sugar levels, and the reduction of cholesterol.

Pistachio Nutritional Values:

Pistachios provide the following nutrients in 28 grammes:

  • 185 calories
  • 18.5 grammes of fat
  • 4 gramme protein
  • Carbohydrates: 4 g
  • 2 gramme fibre
  • Copper accounts for half of the DV.
  • Magnesium: 11% of the daily value
  • Manganese: 42% of the daily value

3 Almonds

The most popular dry fruit is almonds, which are best known for its advantages to brain development and heart health. It is high in beneficial elements like as fibre, protein, vitamin E, magnesium, and other minerals and antioxidants.

Almonds also aid in the reduction of fat and the reduction of bad LDL cholesterol since they contain a sufficient amount of fibre, which aids in weight loss.

According to studies, participants who ate an almond-rich diet lost one pound more than those who ate a high-carb diet with the same number of calories.

Another study shows that almonds can help you lose weight. The study involved 65 obese adults with type 2 diabetes. 70% of them ate a 1000-calorie liquid diet with 3oz of almonds, while the remaining 70% ate the same diet but with a combination of complex carbs.

Weight and BMI [body mass index] were reduced by 18% and waist circumference was reduced by 14% in the group that had an almond-rich diet.

The other group had only an 11% weight loss and a 9% drop in waist circumference. So, if you want to lose that stubborn tummy fat, almonds can assist.

Because of their rich vitamin E and fat-soluble nutrient content, almonds also aid to strengthen the immune system, cellular communication, and protect cells from oxidative damage.

Furthermore, almonds promote the growth of beneficial gut bacteria such as Bifidobacteria and Lactobacillus species. These bacteria improve gut health and digestion.

Almond Nutritional Values:

Roasted almonds provide the following nutrients in 28 grammes:

  • 170 calories
  • 15 g of fat
  • 6 gramme protein
  • Carbohydrates: 6 g
  • 3 gramme fibre
  • 45 percent of the Daily Value for Vitamin E (DV)
  • Magnesium: 19% of the daily value
  • Manganese: 27% of the daily value

There are various advantages to eating nuts first thing in the morning. This is due to the fact that eating almonds first thing in the morning maximises their health advantages. You should eat 6 to 8 almonds every day.


4 Cashews

Protein, vitamin K, magnesium, manganese, zinc, iron, selenium, copper, and fibre are all abundant in cashews. All of these nutrients are essential to the proper functioning of our bodies.

Cashews are high in unsaturated fats, which reduce the risk of heart disease and premature mortality. Furthermore, they are high in fibre and protein and low in sugar.

As a result, cashews aid in calorie restriction and weight loss. However, while incorporating cashews into your weight loss diet, keep in mind that eating in moderation is usually a smart idea.

Magnesium is also important for weight loss since it helps balance your body’s glucose and fat systems. Furthermore, cashews have the same amount of protein as beef.

As a result, cashews are a high-protein nut. Protein and magnesium are helpful in weight loss since they both help to improve metabolism and reduce appetite.

Cashews are high in nutrients that support bone health, energy production, brain health, and immune system strength. It is attributed to cashews’ high magnesium, copper, mineral, and manganese content.

Cashew Nutritional Values:

Cashews contain the following nutrients in 28 grammes:

  • 155 calories
  • 12 g of fat
  • 5 gramme protein
  • Carbohydrates: 9 g
  • 1 gramme of fibre
  • Vitamin K: 8% of the daily value
  • Magnesium: 20% of the daily value
  • Manganese: 20% of the daily value

5 Hazelnuts

hazelnut for weight loss
Hazelnuts for weight loss

Hazelnut, commonly known as filbert, is mostly grown in Italy, Spain, Turkey, and the United States.

Hazelnuts boost thermogenesis, which is the mechanism through which heat is produced. It is the process through which the body elevates its temperature in order to burn excess calories.

Furthermore, the fat found in hazelnuts is not absorbed by the body and is expelled in the faeces. As a result, including hazelnuts in your diet can help you drop those extra pounds.

Hazelnuts are high in vitamins, minerals, proteins, and omega-3 fatty acids. These nutrients and minerals are extremely beneficial in terms of weight control, immune system improvement, bone health, and brain health.

Hazelnuts are also high in antioxidants and plant components such as caffeic acid, quercetin, epicatechin, and gallic acid, which aid in the reduction of anti-inflammatory effects in the body.

Hazelnut Nutritional Values:

Hazelnuts provide the following nutrients in 28 grammes:

  • 178 calories
  • 17 g of fat
  • 4 gramme protein
  • Carbohydrates: 5 g
  • 3 gramme fibre
  • Vitamin E: 28% of the daily value
  • Magnesium: 11% of the daily value
  • Manganese: 76% of the daily value

When eaten in the morning or before lunch, hazelnuts can be particularly beneficial. As a result, a handful of hazelnuts (about 20 hazelnuts) is recommended for daily ingestion. Diabetic individuals should consume nuts five times each week.

If you want to lose weight by eating nuts, you should do it in the morning or before an exercise. It is the ideal moment to consume them. Because nuts contain lipids, your body need some physical exertion to absorb and digest them. As a result, eating nuts can help you lose weight.

Consuming pistachios and cashews in the evening, on the other hand, can enhance your immunity and stamina. As a result, a handful of these nuts can be used as an evening snack to keep you energised.

Other Advantages of Eating Nuts

1 Triglycerides and Cholesterol

Nuts are well-known for their ability to lower harmful cholesterol levels. This is due to the presence of monounsaturated and polyunsaturated fatty acids in nuts. These acids aid in the health of your heart. They also help reduce the risk of cardiovascular disease, cut cholesterol, and reduce inflammation.

Triglycerides that are kept in check are good for the body since they assist produce energy. A higher triglyceride level, on the other hand, hardens the arteries and thickens the artery walls.

As a result, the risks of having a heart attack or developing a heart disease increase. Furthermore, excessive triglyceride levels promote acute pancreatic inflammation.

Several nuts are effective in lowering cholesterol and triglyceride levels. Pistachios, for example, are the most beneficial nut for lowering cholesterol and triglycerides.

Furthermore, almonds and hazelnuts are the most effective for increasing good HDL cholesterol and controlling harmful LDL cholesterol.


2 The Anti-Inflammatory Effects of Nuts

Nuts include anti-inflammatory antioxidants such as flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and others. As a result, nuts have a high level of anti-inflammatory effects.

Inflammation creates redness and soreness as a result of injury, bacteria, and potentially deadly pathogens. When inflammation becomes severe, it damages organs and increases the risk of many other deadly diseases.

Pistachios, almonds, and hazelnuts have powerful anti-inflammatory characteristics that aid the body in fighting inflammation and reducing oxidative stress on the cells.

According to a study on the Mediterranean diet, those who include nuts in their diet reap a variety of benefits. For example, they saw a 35% and a 90% reduction in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively.

3 Metabolic Syndrome and Type 2 Diabetes

Type 2 diabetes is a serious disease. The insulin produced by the pancreas may not function effectively, or the pancreas may not generate the needed amount of insulin, resulting in elevated blood sugar levels.

Metabolic syndromes are caused by high blood sugar levels. As a result, you may be at a higher risk of heart disease, stroke, and type 2 diabetes. You’ll note that these two disorders (insulin resistance and metabolic syndrome) are inextricably linked.

Nuts have been shown to be the most effective in treating type 2 diabetes and metabolic syndrome.

Nuts have been demonstrated in certain studies to help manage blood sugar levels after a meal. It is a measurement used to determine the level of glucose in the blood after having any meal.

Furthermore, consuming nuts with high-glycemic-index carbohydrate diets can lower postprandial glycemic response. This is true for both type 1 and type 2 diabetics.

Eating nuts may help lower blood pressure and other health markers associated with diabetes and metabolic syndrome. It also aids in the reduction of oxidative stress in the body.

21 Day Smoothie Diet Plan

4 Lower Your Risk of Heart Disease

Nuts include polyunsaturated and monounsaturated fats, which are both good fats. These fats help to keep the heart healthy and the cardiovascular system nourished.

Furthermore, nuts include heart-healthy minerals and antioxidants that lower inflammation in the cardiovascular system and aid in cholesterol control.

According to research, smaller dense LDL particles may increase the risk of severe heart disease. Nuts, on the other hand, increase good HDL cholesterol while decreasing bad LDL cholesterol in the body. As a result, it lowers the risk of heart attack and other severe cardiac illnesses.

Another study on the Mediterranean diet found that persons who ate nuts had lower levels of tiny LDL particles and higher levels of good HDL cholesterol.

Weight Loss Nuts to Avoid

Macadamia Nuts

Vitamin B1, omega-9 fatty acids, magnesium, and manganese are all found in macadamia nuts. The combination of these nutrients promotes weight growth and can stymie weight loss.


Pecans contain 72 percent fat and a lot of calories. Pecans, for example, have 691 calories per 100 grammes. As a result, increasing your consumption of pecans leads to an increase in calories, which goes against the foundations of weight loss.


Although peanuts are high in protein, one ounce has 187 calories and 19 grammes of fat. As a result, consuming it in larger quantities on a regular basis can prevent your body from shedding weight.

Brazil Nuts

Brazil nuts contain a lot of saturated fat. Saturated fat consumption can raise poor cholesterol levels and slow weight loss. It can even result in weight gain. Furthermore, a high fat content reduces metabolic rate.

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Precautions for Nuts

Although nuts are regarded incredibly nutritious and heart-healthy, there are a few things to keep in mind if you want to reap their benefits while avoiding their drawbacks.

Consume nuts, for example, in moderation and in the recommended amounts. Overeating nuts can have negative consequences, such as weight gain.

An imbalance of omega fatty acids and saturated fats can also result in heart disease, high blood pressure, and clogged arteries.

Nuts should be eaten raw or dry roasted. Avoid roasting nuts in oil or with any other seasonings such as salt. To avoid negative effects, avoid sweets and chocolate-coated almonds.

Furthermore, avoid eating high-calorie, high-fat nuts at night because they can disrupt your sleep and digestion.

Conclusion – Should I Nuts to Eat for Weight Loss

Nuts are extremely healthy since they include heart-healthy characteristics as well as high levels of antioxidants, vitamins, and minerals. Of course, the antioxidant and nutritional benefits of different nuts vary. However, each nut has its own set of advantages.

Some nuts, for example, may help you lose weight, some may help you improve your mental function, and yet others may help you improve your skin.

However, it is always important to consume each meal in the recommended dose and in accordance with your health state in order to avoid any negative side effects.

You can choose any nuts based on their benefits for your health state to gain the most benefits.


Questions and Answers (FAQs)

Q. Which nuts are best for weight loss?

A. The five best nuts for weight loss are almonds, cashews, pistachios, hazelnuts, and walnuts. These nuts are high in a variety of key elements that aid in weight loss.

Q: Do nuts cause belly fat?

A. The nutritional compositions of various nuts vary. Most nuts, on the other hand, do not cause weight gain or raise belly fat. It, on the other hand, aids in weight loss and management. So, consume them in the recommended amounts (30 grammes per day) to reap the advantages.

Q. When is the ideal time to eat nuts to lose weight?

A. The optimum time to eat nuts is in the morning or before a workout. It is due to the fact that nuts are high in nutrients, which keep you energised throughout the day.

Furthermore, they are high in fat and require time to absorb and digest. As a result, the optimal time to eat nuts for weight loss is in the morning.

Q. Is it permissible to consume nuts at night?

A. It is permissible to eat some of the nuts at night. Pistachios and cashews, for example, can be eaten at night.

However, you should avoid consuming nuts with a high fat content because they may not be digested properly, resulting in indigestion and weight gain.

Q. Which nuts are the worst to eat?

A. All nuts have certain health benefits. However, macadamia nuts, pecans, peanuts, and brazil nuts are high in lipids and calories, which slows metabolism and leads to weight gain. As a result, they are not suitable for weight loss.

Q. Is badam beneficial for losing weight?

A. Yes, badam (almond) can help you lose weight. It has a low carbohydrate content but a high protein and fibre content. Proteins and fibre are nutrients that keep you feeling full for a long time. As a result, they aid in appetite suppression. Proteins also aid in the growth of lean muscular mass.

Q. Is Kaju good for losing weight?

A. Yes, because it includes magnesium and proteins, Kaju is beneficial for weight loss. Magnesium aids in the regulation of fat and glucose metabolism. Furthermore, the proteins in cashews are good for controlling appetite. As a result, cashews help people lose weight.

Q. What are the advantages of consuming almonds?

A. Almonds provide numerous health benefits since they are high in key minerals, fibre, and protein. Almonds, for example, can aid with weight loss, immunity, reducing oxidative stress in the body, and enhancing gut health.

Q. How many pistachios should you consume per day?

A. Pistachios have a delicious buttery flavour that is highly seductive. Although they are healthy, they should be consumed in moderation. The daily suggested amount of pistachio consumption is approximately 30 grammes, or one handful.

However, the amount is adequate if you do not consume any additional high-calorie items in your diet. You can have them as a snack in the evening or in the morning to keep your body energised all day.

Q. Do nuts make a nice bedtime snack?

A. Low-fat nuts are a wonderful evening snack because they improve digestion and reduce constipation and bloating. Consuming high-fat nuts before going to bed, on the other hand, may have negative consequences.

Q. Can diabetics eat nuts?

A. Diabetics are permitted to consume almonds, cashews, hazelnuts, pistachios, and walnuts. Diabetics can enjoy these nuts as a snack that helps them control their blood sugar levels. You should, however, avoid consuming salted nuts. According to a few studies, salt may raise the risk of problems.

Q. How many nuts can a diabetic consume in a day?

A. If you have diabetes, you should consume at least five ounces of nuts every week. A serving amount of 30 grammes is recommended. Every nut, however, has a suggested intake. As a result, while consuming nuts, you should keep track of your sugar and calorie intake.

Q. Do nuts raise blood sugar levels?

No, it does not. Nuts have a low glycemic index and a low amount of dietary carbs. As a result, it has little impact on blood sugar levels.

They may, however, assist manage blood sugar levels since they contain adequate fibre that is digested slowly and releases a small quantity of sugar into the blood.

Q: Are cashews good for diabetics?

A. Cashews are suggested for diabetics because they contain healthy unsaturated fatty acids that protect the heart and lower the risk of stroke and heart disease.

Furthermore, research shows a good relationship between cashews and diabetes. Furthermore, there is no evidence that cashew nuts are harmful to body weight or glucose levels.