There is nothing like a delicious handful of nuts, right??
Well, you better be making sure you're grabbing the right nuts, and not the nuts that aren't so great for your health!
Okay, so the thing is that nuts are almost all equal in terms of say, calories per ounce. That means that in moderation all nuts are decent. They'll help you feel full and add a bit of protein to your diet.
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories — 200 each — along with the lowest amounts of protein and the highest amounts of fats.
But, like we said, they're still good for you. You just can't go quite as nuts on them like the other ones. LOLz!
BEST FOR YOUR HEART
While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.
BEST FOR YOUR BRAIN
Technically legumes but generally referred to as nuts, peanuts are high in folate — a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.
BEST FOR MEN
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 190 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 200 calories, 21 grams fat and 3 grams protein.
BEST FOR DISEASE PREVENTION
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.
BEST NUTS OVERALL
Luckily there are easily accessible raw varieties of mixed nuts! We don't have to choose!
Go nuts for nuts, guys, but in moderation! The best way to get your nuts is in a pre-measured packet, not a bottomless can! Also watch out for ones that are over-salted AND over-sweetend!
[Image via AP Images.]