Healthiest Nuts Ranked By Dietitians
Vegetables and fruits are widely recognized for their numerous health benefits. What doesn’t get as much attention yet also provides substantial nutrition are nuts.
Nuts are great sources of healthy fats, fiber, and some protein. Not only that, but some nuts contain antioxidants, bioactive compounds, and plant-based omega-3 fatty acids.
When you aren’t in the mood for eating fruits and vegetables, a handful of nuts can provide dietary benefits—as long as you aren’t allergic to them.
If you want to take care of your heart, lower your cholesterol, lose weight, or boost your brain health, then there are a variety of nuts to choose from to help you meet your goal.
“Research consistently shows that people who regularly consume nuts tend to have better cholesterol profiles, improved blood sugar control, and a lower risk of cardiovascular disease when eaten in moderate portions, about a small handful per day,” Carlyne Remedios, a registered dietitian at JM Nutrition, told Food & Wine.
Food & Wine asked registered dietitians to rank the most nutritious nuts based on their standout nutrient profiles and overall benefits. The following are the nuts and their rankings:
1. Walnuts
Dietitians rank walnuts as the best overall nut for brain health and heart health. Walnuts are a good source of plant phenols, a natural compound that plants produce for protection, color, and flavor. Plant phenols may help reduce cholesterol levels and support the body’s detoxification process.
“Walnuts function as a ‘brain booster,’” Fiorella DiCarlo, a registered dietitian and certified dietitian-nutritionist, told Food & Wine. “They are the best source of plant-based omega-3 fatty acids (alpha-linolenic acid) to reduce inflammation, lower cholesterol, and promote healthy skin.”
Walnuts can be eaten raw or roasted, used as a topping for oatmeal or yogurt, or added to pesto sauce or salsa fresca.
2. Almonds
When compared ounce to ounce with other tree nuts, almonds are among the highest in protein, fiber, and vitamin E, according to the Almond Board of California.
With 3.5 grams of fiber per ounce (about 23 almonds), almonds make a great snack because they help keep you full. What’s more, these nuts may help reduce inflammation, support gut health, and lower the risk of heart disease.
“Almonds are a great source of vitamin E, a fat-soluble, antioxidant-rich vitamin that plays an important role in immune health, cell protection, and maintaining healthy skin and eyes,” Amanda Holtzer, a registered dietitian, told Food & Wine.
Almonds are good additions to salads and granola. In addition, almond butter can be used as a substitute for peanut butter on whole-grain toast.
3. Pistachios
If you’re looking for nuts that have fewer calories than almonds but about the same amount of protein, consider eating pistachios. These nuts are rich in lutein and zeaxanthin, two antioxidants that support eye health and help protect against age-related macular degeneration, according to Remedios.
In addition, research has linked pistachios with reduced inflammation and improvements in blood sugar, gut, and skin health. Pistachios naturally grow in hard shells, which, Remedios believes, is an advantage.
“The act of shelling them can slow eating and encourage more mindful snacking, which may help regulate portion sizes,” Remedios said.
Enjoy pistachios right out of the shell, or sprinkle them on your plate for a fresh, green touch with grain salads, salsas, and pasta.
4. Peanuts
Unlike walnuts, almonds, and pecans, peanuts do not grow on trees, but beneath the soil. So, technically, peanuts are legumes, which contain a list of health benefits.
For example, peanuts are a good source of:
• Antioxidants and phytochemicals, including vitamin E and many other bioactive compounds.
• Resveratrol, the compound found in red wine that can help prevent cancer and heart disease.
• Phytosterols, which can help lower both total cholesterol and LDL, which is considered the “bad” cholesterol.
• Arginine, an amino acid that helps your body produce protein, works to keep your liver, skin, and muscles healthy, and supports the immune system and hormones.
Both peanuts and peanut butter serve as excellent sources of plant-based protein. A handful of boiled peanuts also makes a healthy snack.
5. Pecans
The nutrient-dense tree nut offers many health benefits, even though it is featured prominently in a popular but less-than-healthy pie. Holtzer noted that pecans are a good source of monounsaturated fats, which can help reduce LDL (bad) cholesterol. She also pointed out that the fiber that pecans contain is “essential for proper digestion, blood sugar regulation, and satiety.”
While Holtzer won’t begrudge anyone a slice of pecan pie (which is usually made with sugar, corn syrup, and butter), she prefers to pair the nuts with plain Greek yogurt, apples, and a dash of cinnamon for a balanced, protein-packed breakfast.
6.Cashews
These naturally creamy nuts contain healthy fats, protein, and fiber. Remedios noted that new research that compared fibers from different tree nuts “found that cashew fiber may promote higher butyrate production, a short-chain fatty acid important for gut health and colon cell function.”
Remedios added that cashews are a good source of copper, a mineral that “plays an essential role in iron metabolism, antioxidant defense, connective tissue formation, and cellular energy production.”
You can blend cashews into a dairy-free creamy sauce that can be used as a salad dressing, a vegetable dip, or a sandwich spread. Cashews are the main ingredient in cashew chicken and are usually used in a stir-fry.
7. Macadamia nuts
The rich, buttery taste of macadamia nuts comes from their higher fat and lower protein content compared to most other nuts. According to DiCarlo, macadamia nuts have monounsaturated fats, which are better for your heart than saturated fats.
Snacking on macadamia nuts every day doesn’t seem to be a problem. A recent study found that eating macadamia nuts daily for eight weeks didn’t lead to significant changes in weight or cholesterol among the study participants.
Besides snacking, macadamia nuts are commonly used in white chocolate cookies and in smoothies, as a creamy base for dairy-free sauces like pesto, or toasted and added to salads.
8. Brazil nuts
Brazil nuts are tricky because their shells are hard to crack. However, there are healthy benefits awaiting you after you get through the shell. Brazil nuts are known to improve cholesterol, reduce inflammation, and lower blood sugar.
What’s more, Holtzer pointed out that Brazil nuts are recognized as the richest known food source of selenium.
“Selenium is an essential trace mineral and protects cells from oxidative damage and free radicals,” Holtzer said. “It is crucial for thyroid hormone metabolism and immune defense.”
Just one Brazil nut can provide, and even exceed, the standard daily allowance of selenium of 55 mcg for adults. This is why Holtzer suggests eating only one or two Brazil nuts a day to avoid selenium toxicity, which can cause gastrointestinal problems.
Source Links:
https://www.foodandwine.com/healthiest-nuts-ranked-11954949
https://www.almonds.org/why-almonds/snacking-and-recipes
https://ods.od.nih.gov/factsheets/Selenium-Consumer/
