They’re an all-time favorite snack at movies, chefs love them for their versatility, and they usually make up a big portion of a vegetarian’s diet.
What are we talking about? Nuts, of course! These little savory bites are not only packed with flavor and crunch, but also highly underrated when it comes to nutrition.
You can find hundreds of nut varieties across the world. And today, we’re going to list down most of them for you.
So without further ado, let’s dive into it!
Types of Nuts
Scientific Name: Prunus dulcis
Calories: 163 (Per ounce)
Just the sheer number of almond products that exist today will help you realize how immensely popular and beneficial these nuts are. Originating from the lands of Iran, the species spread across the globe centuries ago, particularly in Europe and the US. The slightly sweet taste and host of health benefits these nuts carry have turned them into a superfood that’s respected in all cultures.
And a great proof of their popularity is that these nuts exist in all forms and shapes, from almond oil to almond milk and more. They’re full of healthy fats and vitamins that promote heart health and control diabetes. In their raw form, almonds are served as sliced, diced, pulverized, and blanched.
Scientific Name: Arachis hypogaea
Calories: 161 (Per ounce)
It’s almost impossible for anyone to hate peanuts (unless you have an allergy). They’re affordable, have a versatile taste, and are available throughout the year. If that’s not enough to love them, peanuts also contain the most protein amongst all nuts, with almost 7g per ounce.
Therefore, eating just a cup’s worth provides around 40 grams of protein, making peanuts a popular food among weight lifters. You can roast them, salt them, fry them, or turn them into peanut butter. In every form, peanuts will bring a sweet and earthy flavor to the table along with a healthy dose of monosaturated fats.
Scientific Name: Corylus avellana
Calories: 178 (Per ounce)
Most of us are familiar with hazelnuts from the famous Nutella spread. However, the applications and benefits of this tiny nut go way beyond that. Their woody taste and crunchy texture are highly treasured in the dessert industry and generally used with baked goods like cupcakes and chocolate truffles.
As for their origins, hazelnuts come from Europe. But these days, they are widely cultivated and consumed across North American and most of the world. To experience the true flavor and crunchy texture of hazelnuts, we recommend removing their bitter shell and roasting them. Not only do they taste great, but the nuts are also packed with calories and nutrients that contribute to reduced cholesterol and oxidative stress levels.
Scientific Name: Pistacia vera
Calories: 159 (Per ounce)
Even though pistachios are botanically seeds, they’re used as a nut in most cuisines. They’ve been a part of the Asian and Middle Eastern cuisine for centuries and are commonly found in their local dishes such as the halvah and baklava. The kernels have a sweet and tannin flavor that can be enjoyed alone or incorporated into desserts.
After pistachios made their way to the USA, their use has only increased. You can find them in cakes, ice creams, salads, truffles, and more. On the outside, the kernel has purplish/brown skin and a green core. Like other nuts, pistachios also offer a healthy dose of fat and fiber that improves heart and digestive function.
Scientific Name: Anacardium occidentale
Calories: 157 (Per ounce)
Similar in appearance to beans – cashews have become a people’s favorite due to their multi-purpose buttery flavor and creamy texture. Unlike other nuts, it is necessary to roast cashews before consumption as they contain a poison called ‘urushiol’ that can cause nasty burns. But once they’ve been processed, the nuts can be eaten in various ways and recipes.
You can snack on them with a trail mix, serve them on a charcuterie board, or even turn them into nut butter or nut milk. Cashews also taste amazing in granola bars and can add a decent amount of monosaturated fats to your diet. They’re native to Brazil but are now cultivated in many tropical regions of the world, such as Vietnam, India, and part of Southeast Asia.
Scientific Name: Juglans regia
Calories: 185 (Per ounce)
Yet another popular type of nut — walnuts have earned their rightful spot in the list due to their distinct taste and resourceful nature. From their appearance to their taste, walnuts are unique in every aspect. They have a sweet flavor with a hint of bitterness because of the presence of tannin. As for their appearance, the nuts have a wrinkly exterior that resembles a tiny brain.
Many species of walnuts exist throughout the world, but the most common one is the English Walnut. It’s native to Iran, though other types are found in China, Turkey, USA, and other regions of the world. Growing walnuts is a tedious process, and its tree can take around 5-7 years to grow before producing its first fruit.
7. Macadamia nuts
Scientific Name: Macadamia integrifolia
Calories: 204 (Per ounce)
Macadamia nuts are widely known as the most expensive nut globally, coming at almost $25 per pound on average. Many factors can be attributed to their hefty prices, such as the 7-10 year bearing age of their tree, a laborious harvesting process, and limited regions across the world that produce the nut. But once they’re off the tree, the possibilities for these nuts are endless.
From desserts and baking goods to butter and spreads, you can make almost anything out of macadamia nuts. They have a rather high-fat content that gives them a very smooth and buttery taste, though the fats are the good type. Whether roasted or raw, the nuts taste amazing and complement cookies, cupcakes, and granola bars perfectly.
Scientific name: Carya illinoinensis
Calories: 196 (Per ounce)
Being one of the few nuts native to the USA, Pecans have become a highly treasured dry fruit in western cuisine. It has the same crinkly appearance as walnuts, but is smaller and has a sweeter and nuttier taste than the latter. Because of this difference in flavor, pecans are readily eaten on their own and are mostly used in desserts.
In addition to that, pecans also bring a host of health benefits associated commonly with nuts. This includes improved heart health, help in weight loss, and a reduced risk of different forms of cancer. To savor their true taste, we recommend roasting pecans and using them in baking goods, cereal, oatmeal, or salad for even more nutrition and texture.
9. Pine nuts
Scientific Name: Genus pinus
Calories: 191 (Per ounce)
Remember those beautiful cones you used to decorate your homes? Those cones actually contain the seed of the Pine tree called the Pine nut. This seed is also known as Pinoli in the Italian language and Chilgoza in the Himalayan regions. But one thing they all have in common is a creamy texture that comes from their high oil content. They’re usually served roasted and taste best when eaten on their own.
You can also guess that these nuts aren’t the easiest to harvest. Pine cones only fall once during the year and are quite tough to break open. This laborious procedure makes them one of the more expensive species of nuts. A popular culinary use of pine nuts is in the Italian pesto sauce and baklava from the Middle East.
10. Brazil nuts
Scientific Name: Bertholletia excelsa
Calories: 186 (Per ounce)
As the name suggests, these nuts are native to Brazil and are revered for their high selenium content. The source of these nuts is the Brazilian nut tree, which belongs to the Amazon rainforest and has now spread to other South American countries as well. It’s one of the tallest tree species globally, and funnily enough, also produces the largest nut in the world.
To get an idea of the nutrition content of these nuts, consider the fact that just one or two of them can fulfill your daily requirement of selenium. This also poses a danger of overdosing, so don’t snack on too many at once. For the same reason, we recommend eating Brazil nuts on their own as using them with another dish or as topping presents the same risk.
Calories: 37 (Per ounce)
Most of us expect nuts to be crunchy — but the chestnut is one exception. Its texture can be compared with potatoes more than almonds or pecans. That’s because, unlike nuts which are full of healthy fats, the chestnut has a very high carbohydrate content. So, when they are boiled or roasted, they turn buttery soft to the point where they melt after you put them in your mouth.
When it comes to taste, chestnuts have a nutty flavor with a hint of astringency and sweetness. They have brown skin on the outside which is usually removed before consumption. Because of their soft texture, chestnuts are frequently pureed and used as a spread, mixed with breakfast oatmeal, or served with pancakes.
12. Marcona almonds
Scientific Name: Prunus amygdalus
Calories: 180 (Per ounce)
Almonds are one of the most popular nuts across the world — but they also have a sweeter, plumper cousin from Spain that is gaining a lot of attention. Marcona almonds are also known as the “Queen of Almonds” and are slightly sweeter in taste. You can compare them to macadamia nuts in texture, as they’re on the softer side with a bit of moisture.
The nuts are commonly eaten as snacks and are available in multiple varieties, including salted, roasted, and even fried. In terms of nutrition, they have fewer fats than standard almonds, but are more caloric dense at about 180 calories per ounce. You can also use these nuts in baking or swap them with other nuts in breakfast or other meals for a change.
Scientific Name: Cocos nucifera
Calories: 100 (Per ounce)
You might be surprised to see coconuts here — but being a drupe (like almonds, pecans, and walnuts), they deserve a spot on this list. They are one of the most easily recognizable fruits on the planet and are widely used in tropical cuisines. Whatever by-product of a nut you can imagine, there’s a coconut version available for it. This includes coconut milk, coconut oil, coconut butter, and coconut meat in desiccated, shredded, and flake forms.
In the world of dessert, coconuts are greatly treasured due to their mild taste that fits in with almost every recipe. You will frequently find them in cakes, pies, laddus, macaroons, cookies, and hundreds of other tasty dishes from all over the world. But the best part about coconuts is that they taste just as good on their own as with anything else.
14. Pili nuts
Scientific Name: Canarium ovatum
Calories: 190 (Per ounce)
Pili nuts are still a strange name to most people. And the reason for that is these nuts were introduced to the USA only recently. They’re native to the Philippines and are harvested from the Pili tree. Jason Thomas, the founder of Pili Hunters, brought these nuts to the west in 2015 as a highly nutritious keto snack for fitness enthusiasts.
Customers that have consumed Pili nuts describe their taste as buttery and rich. This can be seen from the fact that these nuts are almost 90% fat, with the remainder of their nutrition profile consisting of magnesium, phosphorus, calcium, and other minerals. Since the main distributor of Pili nuts roasts them beforehand, you can munch on them directly from the bag. But if you’re in the mood for some adventure, you can also add these nuts to your cupcakes, trail mix, or buy their nut butter.
15. Tiger nuts
Scientific Name: Cyperus esculentus
Calories: 120 (Per ounce)
Like the chestnut, tiger nuts are also closer to starchy vegetables in nature. But because of their nutty taste and hard texture, these tubers are considered and eaten like nuts. The name comes from their wrinkled exterior and color that resembles the stripes on a tiger. While this nut is native to Middle Eastern and African regions, it has been deemed a superfood and is quickly making its way towards the US and Europe.
One reason for this is that they offer loads of health benefits. Tiger nuts are slightly denser in carbs, but also contain a host of micronutrients that improve digestive health, heart function, immunity, and reduce blood sugar levels. Besides, they can be roasted, boiled, or eaten raw, and have a mildly sweet taste with a soft texture. After their popularity, many people have also started adding tiger nuts to cereals, salads, baked goods, and other desserts as a topping.
16. Hickory nuts
Scientific Name: Shagbark hickory
Calories: 186 (Per ounce)
Some exotic nuts are difficult to find in stores and are more widespread in forests. Hickory nuts are one of those types. They belong to the same family as pecans and are similar in taste to their southern cousins. The only difference is that hickory nuts are creamier, sweeter, and richer.
But there’s a catch; not all types of hickory nuts are edible. The ones that are safe for consumption look like walnuts on the inside, wrinkled and broken up. In contrast, the poisonous buckeye has a solid kernel like an almond. Hickory nuts grow on Carya trees that are spread throughout North America. Although their double shell is known for being tough to break into, the delicious nut waiting on the inside is worth the effort.
17. Kola nuts
Scientific Name: Cola acuminata
Calories: 90 (Per ounce)
Did you know that you can get your daily caffeine fix from a nut? That’s right; the Kola nut is a species of exotic nuts that contains caffeine and theobromine, just like coffee beans. They come from West Africa and were once a crucial ingredient in popular soft drinks like Coca-Cola and Pepsi. To get an idea of how much of a buzz they can give, a single kola nut provides twice the caffeine as a cup of large American coffee.
The nuts are native to African rainforests and grow on the Kola tree that produces a star-shaped fruit. Each of these fruits contains 4 to 5 kola nuts that are chewed fresh by the locals. They initially taste bitter when eaten raw but become sweeter the longer you chew them. Some locals also dry kola nuts so their taste becomes balanced and milder.
18. Baru nuts
Scientific Name: Dipteryx alata Vogel
Calories: 180 (Per ounce)
Barùkas, or simply known as Baru, is yet another species of nuts that is rapidly gaining popularity in the world of nutrition. Like peanuts, they’re also a part of the legume family but are considered nuts due to their nutritional profile. They hail from Brazilian forests and are being termed as a superfood for their amazing health benefits. One of them is their lower calorie content and extremely high antioxidant value.
In terms of flavor, Baru nuts taste like a hybrid of peanuts and cashews. They have a crunchy texture and are often consumed as a snack or in the form of nut butter. Besides being healthy for humans, Baru nuts have also proven to be beneficial for the planet. Their trees have a low water footprint and are actively being replanted because of the valuable nut they produce.
Scientific Name: Aleurites moluccanus
Calories: 178 (Per ounce)
Many people consider the name ‘candlenuts’ to be a figure of speech. In reality, the nuts are named so because they actually light up like a candle! They are so rich in oil that a single nut can burn for up to three minutes before going off. Therefore, the nuts are used as candles in tropical regions like Hawaii, Indonesia, and Malaysia.
Despite that, the nuts are still primarily used for consumption. They’re round and pale in appearance like macadamia nuts, but have a waxy and brittle texture. Another unique and rather dangerous feature of candlenuts is that they’re toxic when fresh.
They also have a bitter taste in their raw form. However, roasting them eliminates all the toxins and the nuts become safe to eat. Because of their high oil content, candlenuts are typically ground up and used as thickeners in the dishes of their harvesting regions.
20. Ginkgo nuts
Scientific Name: Ginkgo biloba
Calories: 52 (Per ounce)
When you hear about how difficult it is to extract Ginkgo nuts, you would consider not eating them at all. Their fruit smells like pungent cheese, its juice can give you a bad rash, and the nut itself is toxic when uncooked. But once you go through all that effort and eat the nut, you will never pick up a peanut or almond again. It has a distinctive squishy texture like chestnuts and resembles potatoes and pine nuts in flavor.
Finding ginkgo nuts in stores is quite difficult because of the effort involved in removing the seed. However, you can come across a Ginkgo tree every once in a while (wear gloves while picking and properly cook the nuts before eating). Because the tree originates from Asia, its nuts are more commonly consumed in countries like China, Japan, and Korea. They’re a familiar sight at bars and are eaten with desserts by the locals.
Scientific Name: Quercus
Calories: 110 (Per ounce)
You might have seen squirrels nibbling on acorns, but humans can also consume these robust nuts. They are particularly widespread in North America and are produced by Oak trees. But like Ginkgo nuts, acorns are toxic when raw and have to be leached in water to remove their tannin content. This lengthy detoxifying process makes it difficult to find acorns in stores, so your best bet would be to collect them from your local parks and treat the nuts yourself.
Once acorns are ready to eat, they can be ground and used as flour for various baking recipes. Acorn porridge and acorn flour cake are two of the most popular dishes from this nut. They have a very mild and slightly sweetish flavor once treated for tannin, after which it makes a great addition to baking goods.
22. Cedar nuts
Scientific Name: Pinus sibirica
Calories: 191 (Per ounce)
Hailing from the mountains of Siberia, the cedar nut is the sweeter and tastier cousin of the famous pine nut. It’s also very rare and quite expensive because the nut is sourced from a specific region in Siberia. Cedar nuts are round in shape in comparison to pine nuts, which are more ovular.
In terms of nutrition, cedar nuts are pretty similar to their cousins apart from their protein content, which is twice as much as pine nuts. They are quite versatile and can be used in a variety of dishes. Because they are usually roasted, you can eat them separately or add them to your trail mix to give it a boost of flavor and protein.
23. Sacha Inchi
Scientific Name: Plukenetia volubilis
Calories: 175 (Per ounce)
While the Sacha Inchi is technically a seed, it’s being adopted as a nut due to its size and versatile taste. The star-shaped seed is packed with nutrients and has similar health benefits as most nuts, like lowered cholesterol levels.
Once roasted, you can relish the seed’s nutty flavor on its own or add it to your trail mix, granola bars, and salads. However, because the long-term effects of consuming Sacha Inchi seeds are still undiscovered, we recommend consuming them in very minute quantities.
24. Mongongo Nuts
Scientific Name: Schinziophyton rautanenii
Calories: 185 (Per ounce)
Primarily grown in the South African region, Mongongo nuts are known for being nutritionally complete and packed with protein. They’ve been adopted as a staple in the diet of the San people and are sold widely across Namibia and Botswana.
The nuts are acquired from the pit of the mongongo fruit and can be roasted, steamed, or eaten raw. One of the reasons why mongongo nuts are so popular with the local tribes is because they have an extremely long shelf life and high-calorie count.
25. Bunya Nuts
Scientific Name: Aracauria bidwillii
Calories: 60 (Per ounce)
Like the Pine and Cedar nut, Bunya nuts are also derived from a confierous tree local to Australia. But unlike the former, bunya nuts are similar to chestnuts in taste and have a high carbohydrate content.
For the Aboriginal Australian population, these nuts hold a lot of significance and the natives have snacked on these nuts for many years. After removal from the cone, bunya nuts were typically buried in mud and fermented before consumption; though they can also be consumed raw or roasted.
26. Karuka Nuts
Scientific Name: Pandanus julianettii
Calories: 172 (Per ounce)
Karuka nuts are yet another indigenous species that originate from New Guinea. Over there, the local tribes greatly prize the nuts for their high oil and protein content.
The nuts are consumed as a staple by the tribesmen, while the fruit that holds the nuts becomes feed for their pigs. The nuts are typically roasted or smoked to eliminate the calcium-oxalate crystals and can be eaten on their own. Their taste is similar to coconuts and walnuts.
27. Soy Nuts
Scientific Name: Glycine max
Calories: 133 (Per ounce)
Like peanuts, soybeans are also a type of legume. But once they’re soaked in water, drained, and roasted, they develop the same crunchy texture and taste as any other nut. In terms of nutrition, soy nuts are much denser in protein, fat, and fiber than most nut species.
They pack a ton of versatility and can be eaten with trail mixes and stir-fries or turned into butterand consumed with oatmeal, bread, and smoothies.
28. Atherton Oak Nuts
Scientific Name: Athertonia diversifolia
Calories: 110 (Per ounce)
Atherton oak nuts are derived from a beautiful, deep blue fruit produced by the Athertonia tree. They’re native to the Australian rainforests and are a close relative to the macadamia nut.
The nuts taste similar to almonds and coconuts but have an unusual round coin-like appearance. Although Atherton oak nuts are rare outside Australia, they are still harvested near the Queensland region and treasured for their unique taste.
29. Beech Nuts
Scientific Name: Fagus sylvatica
Calories: 163 (Per ounce)
Like most rare nut species, beech nuts are also relatively unknown because of the effort involved in extracting the edible nut. The fruit that contains these nuts falls from the beech tree, a species native to Europe and North America.
The nut itself is tiny but packed with fat and protein, which is why it’s more popular with foragers. Beech nuts have a woody, astringent taste that can be reduced by drying the nuts. They also carry a mild toxin that can be removed through roasting.
Scientific Name: Juglans cinerea
Calories: 92 (Per ounce)
Butternuts (also called white walnuts) are a scarce nut type from North America. They’re known for having a creamy and non-bitter taste, unlike typical walnuts that carry a bit of astringency.
American natives have consumed these nuts for many years, though the nuts themselves are becoming rare as the butternut tree population is rapidly declining. Thanks to their delicious creamy and buttery taste, the nuts can be snacked on alone or added to various baking goods.
What is a nut?
Here’s a question:
What comes to your mind when you hear the word peanuts, almonds, and pistachios? Most people would probably answer with nuts. But none of them are. Peanuts are actually a legume, while almonds and pistachios are both drupes.
So, what is a nut really? In strict botanical terms, a nut is the kernel inside a hard shell that does not open upon maturity. Chestnuts, acorns, and hazelnuts are perfect examples of nuts.
But because other dry fruits like almonds, pecans, and cashews share similar tastes, textures, and health benefits, we often place them in the same category.
Health Benefits of Nuts
You must have heard doctors and nutritionists recommending people to eat nuts on a daily basis. Did you ever wonder why? It’s because nuts are filled with healthy fats and micronutrients that can bring loads of health benefits. Here are some of the most important benefits of consuming nuts regularly:
1. Improves heart health
Most types of nuts are rich in monosaturated and polyunsaturated fats. These good fats help lower LDL cholesterol and prevent fatty deposits from clogging your arteries. This results in improved circulatory function and reduced risk of heart attacks and strokes.
2. Helps manage blood sugar levels
Nuts are known for being rich in healthy fats, but they’re also quite low in carbs. Research has shown that eating around an ounce of pistachios every day reduces fasting blood sugar levels in people with type-2 diabetes.
What’s more is that nuts also help manage blood pressure, lower oxidative stress levels, and improve heart health in multiple ways. All of these benefits make them an excellent snack replacement for people suffering from obesity or metabolic syndrome.
3. Assists in weight loss and muscle gain
Nutritionists recommend eating nuts for a reason. They’re one of the best foods you can add to your diet if you’re looking to lose weight or put on muscle. And most of this can be credited to their high calorie and protein content.
Because nuts are rich in fat, eating them makes you feel full. However, not all of this fat content is absorbed, so most of it simply passes through your digestive system. Moreover, nuts like almonds contain nearly 7 grams of protein per cup. This extra protein and convenience of eating nuts make them perfect for bodybuilders looking to gain muscle mass.
4. Reduces risk of cancer and stroke
Antioxidants and omega fatty acids can greatly reduce the risk of cancer and stroke. Luckily, nuts are loaded with both of them. Walnuts, pecans, almonds, and chestnuts are all excellent examples of nuts that reduce the damage done to cells by oxidative stress. Their antioxidant content also helps destroy free radicals in the body and reduces the chances of developing certain cancers.
Incorporating nuts into your diet can also give you a healthy dose of omega-3 fatty acids. These fatty acids prevent plaque buildup in your arteries and lower your chances of dying from a stroke.
5. Benefits digestive health
Nuts are equally beneficial for digestive health as they are for your heart. They’re packed with soluble fibers, with almonds, pistachios, hazelnuts, and pecans containing the most fiber per ounce amongst all.
One of the ways nuts improve digestion is by promoting the growth of gut bacteria, which can ward off several complications such as diabetes, obesity, autoimmune diseases, IRS, and more.
Moreover, the soluble fiber found in nuts helps you lose weight by making you feel fuller and reducing your overall calorie intake. This fiber also plays a key role in maintaining blood sugar levels and eliminating bad cholesterol.
Ways to add nuts to your diet
Did you know that eating 5+ ounces of nuts a week reduces your risk of dying from heart diseases by 35%? This is just one of the many reasons why you should be consuming this tasty snack regularly. But for people that are new to dry fruits, this might be a difficult task.
That’s why we have compiled some of the best and most convenient ways of adding nuts into your daily diet. Let’s take a look:
1. Combine them into a trail mix
No snack bar is complete without a jar of trail mix. And if you’re used to picking candy, it might be time to reconsider your options. There’s no easier and simpler way of adding nuts to your diet than stocking up on trail mix. You can buy them ready-to-eat at most stores or pick up your own selection of nuts and mix them for a personalized snack option.
Whenever you’re watching a movie or sitting at your desk, just fill a bowl of trail mix and munch away! You can also find trail mixes with seeds, candy, chocolate-coated, and sugar-coated nuts. However, we recommend you to go for either salted or plain nuts as they’re the healthiest option.
2. Turn them into nut butter
Remember how much you loved peanut butter and jelly sandwiches as a child? It might be time to bring back the jar to your house. Nut butter, especially the one without additives, is a super-convenient way of receiving the health benefits of nuts. Most of us are familiar with peanut butter, but you can convert almost any nut into butter with some grinding and blending.
Better yet, you can choose your own selection of nuts and turn them into mixed nut butter. You can make sandwiches with this butter, blend it into your smoothies, bake it into brownies or cookies, or just pop a bag of crackers and eat them like peanut butterfingers.
3. Use as topping for desserts
Nothing complements a batch of cupcakes or cookies like crunchy nuts. Besides adding an extra layer of texture to your desserts, nuts are also significantly healthier than your typical sugary toppings like sprinkles, candy, and chocolate sauce. Most of them have a very mild and nutty taste which can elevate the taste of any sweet dish you serve.
What’s even better is that nuts are super-easy to use as a topping. You can chop them up into small bits, sliver them, grind them coarsely, or use them in the form of nut butter to top your desserts. All while adding an extra layer of nutrition and healthy fats to your diet. Our favorite dessert-topping nuts are peanuts, hazelnuts, cashews, and almonds.
4. Add them to your cereals and breakfast
Tired of eating the same-old oatmeal for breakfast? It’s time to switch things up by adding a handful of nuts to your cereals. This can be a great method of adding a new element of flavor and texture to your boring routine breakfast while pumping up its nutrition profile. And because nuts are packed with calories, you can be sure of staying full till lunch.
If you’re not fond of eating cereal in the morning, you can simply grab a handful of nuts and munch on them as you make your way to work. They only take a few minutes to finish up and will fuel your body with healthy calories and fats throughout the day!
5. Mix them with your salads
Most dieters get tired of eating the same monotonous salads every single day. But with nuts, you can completely change the taste and texture of the most boring meal of your day while accelerating weight loss. Almost all nuts are packed with healthy calories that satisfy your appetite and provide essential fibers to promote gut health.
You can choose nuts depending on which macro or micronutrient you want to add. For people looking to get a protein boost, the best options are almonds, walnuts, pistachios, and cashews. If you’re on a low-fat diet, you should again choose almonds and pistachios as they contain fewer calories and fat.
6. Season your proteins
Nuts aren’t just a great topping for dessert; they also go perfectly with proteins. Just chop up one or multiple nuts into a coarse powder and use it to coat your meat of choice. Hazelnuts, almonds, walnuts, cashews, and pecans are all ideal for making a crust that balances out the savory flavor of your protein with a hint of sweetness.
And it doesn’t end there. Coating your proteins with nuts not only balances their taste, but it also makes them look like a dish straight out of a Michelin-star restaurant. So the next time you have some guests over, keep a bowl of chopped nuts near the kitchen counter to stun them with your presentation skills!
Can you eat nuts every day?
Yes, but the healthiest quantity of nuts to eat in a single day is an ounce or 28 grams. You also shouldn’t eat more than a handful of nuts in a single go, so divide the ounce into several portions and consume them throughout the day. We also recommend people with serious health complications seek a doctor’s approval before incorporating lots of nuts into their diet.
Which time is best for eating nuts?
Because nuts are packed with calories and quite fulfilling, the best time to have them is in the morning and breakfast. You can also snack on them during work hours or after a workout, but don’t eat them right before sleeping so you don’t get bloating or indigestion.
Are raw nuts better than roasted nuts?
Raw and roasted nuts can have very different flavors, but they’re pretty much the same in terms of nutrition. It all comes down to your taste preference and which type of nuts are more suitable for your use case.
How should you store nuts?
Most nuts have a very long shelf life and can be safely stored in an airtight jar away from humidity. You can also place them in a refrigerator or your fridge to increase their life even further.
Which nuts are the best for weight loss?
Pistachios, almonds, and walnuts are the best nuts if you want to boost your weight loss. Not only do they contain fewer calories than other types of nuts, but they’re also packed with fiber that aids digestion.