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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Types of nuts and seeds Benefits of nuts Benefits of seeds Nuts, seeds and weight management Nuts and heart disease risk Recommended daily serving of nuts How to include nuts and seeds in your diet Nut warnings Where to get help. Give feedback about this page. Was this page helpful? Yes No. In one trial, a moderate-fat diet including macadamia nuts reduced cholesterol as much as a lower-fat diet 29 , 30 , 31 , Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes.
Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes. Thus, substituting nuts for higher-carb foods should lead to reduced blood sugar levels.
Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome 33 , 34 , 35 , 36 , However, the evidence is mixed and not all studies note a benefit from eating nuts in people with metabolic syndrome Nuts have strong anti-inflammatory properties. However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging Similarly, some nuts — including pistachios, Brazil nuts, walnuts, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease 25 , 37 , 41 , 42 , 43 , Yet, one study on almond consumption in healthy adults observed little difference between the almond and control groups — though a few inflammatory markers decreased in those eating almonds Fiber provides many health benefits.
Many types of fiber function as prebiotics or food for your healthy gut bacteria. Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids SCFAs. These SCFAs have powerful benefits, including improving gut health and reducing your risk of diabetes and obesity 46 , 47 , Plus, fiber helps you feel full and reduces the number of calories you absorb from meals.
One study suggests that increasing fiber intake from 18 to 36 grams daily may result in up to fewer calories absorbed 49 , Nuts are extremely good for your heart. In another study, people with normal or high cholesterol were randomly assigned to consume either olive oil or nuts with a high-fat meal.
People in the nut group had better artery function and lower fasting triglycerides than the olive oil group — regardless of their initial cholesterol levels Nuts can be enjoyed whole, as nut butters , or chopped up and sprinkled on food.
Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils. Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels. As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet. Nuts are packed full of beneficial nutrients that may reduce your risk of many diseases.
Here is a detailed review of the 9 healthiest nuts on the…. Nuts are very nutritious, but some wonder whether roasting them affects their nutritional content. This article investigates which variety is…. High in healthy fats and plant-based protein but low in carbs, most nuts can fit into a low carb eating plan.
Still, certain kinds are particularly…. Nuts are healthy, but high in fat and calories. This article reviews the evidence on whether nuts are weight loss friendly or fattening. Nut allergies can be serious, even fatal. The findings were similar for consumption of peanuts as well as tree nuts, including walnuts, hazelnuts and almonds.
Still, the study does not prove that eating nuts was the cause of people's longer lives; it's possible that another factor not accounted for by the researchers was responsible for increased life span, or that people who are in poor health to begin with tend to not eat nuts. However, people with a history of cancer, heart disease or stroke were not included in the study. The findings support the results of prior research linking nut consumption with a reduced risk of many diseases, including heart disease, type 2 diabetes and colon cancer.
Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York who was not involved in the study, said the findings reaffirm the known benefits of nuts. The study relied on people's self-reports of what they were eating, which may not always be accurate. But another study found this method of collection was reasonably accurate.
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