Many of us have been led to believe that “nuts” and “weight loss” don’t belong in the same sentence. However, experts suggest that eating fatty nuts may not ruin your diet at all.
In the new analysis that was published in the American Journal of Clinical Nutrition, researchers reviewed data from 31 studies conducted worldwide and found there was very little difference in weight among people who ate nuts and those who didn’t.
This doesn’t mean that eating nuts will cause you to lose weight, but the good news is that eating the right portion of nuts and seeds (about one handful each day) can help you lose or maintain weight by satiating your appetite. They can also stabilize your blood-sugar levels and improve your cholesterol and triglycerides, which may reduce your risk of type 2 diabetes and heart disease. Additional nutrients in nuts and seeds, such as fiber, magnesium, potassium, and vitamin B6, provide added protection against cardiovascular disease.
Two types of nuts seem to have “out run” the competition when it came to their affect on weight loss, and overall health just happen to be almonds, and pine nuts. Studies suggest that eating a handful of nuts every day can aid in weight loss, and contribute to maintaining a healthy heart.
The benefits of Almonds:
Much has been reported about the health and weight loss benefits of almonds, and with good reason. Almonds are an excellent source of healthy monounsaturated fats, a crucial nutrient for improving cardiovascular health and reducing your risk for type 2 diabetes. Containing fiber, magnesium, calcium, vitamin E, and protein.
Medical News Today cites a study conducted at the City of Hope National Medical Center in Duarte, California, which found that dieters who ate almonds as part of a weight loss program lost more weight than those who didn’t. According to Medical News Today, some researchers also believe that the cell walls of almonds effectively block fat.
In addition, according to Nature News some studies also confirm that almonds can help in protecting the body from developing cancer. The phytochemicals found in nuts are biologically active compounds that effectively prevent the formation of tumors.
The benefits of Pine Nuts:
Like almonds, pines are an excellent source of vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals. Studies have also suggested that Korean pine nuts may provide an unexpected weight loss benefit. A hormone called cholecystokinin (CCK) has been found to increase feelings of fullness. About one ounce or a small handful of pine nuts (which actually are seeds, not nuts) stimulates the body to release CCK. This reduces appetite and helps you feel fuller even when you take in fewer calories overall.