New Page (The Health Benefits of Nuts)

Nuts are a very popular food. They're tasty, convenient and can be enjoyed on all kinds of diets.

What Are Nuts?

Nuts are technically classified as fruits, but unlike most fruits, they aren't sweet and are high in fat. They have a hard, inedible shell that must be removed to get to the edible interior. Most nuts you buy are already shelled for convenience.

Common varieties include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts. Though technically legumes, peanuts share a similar nutritional profile with true nuts and are commonly grouped with them.

1. Nuts Are a Great Source of Many Nutrients

One ounce of mixed nuts provides approximately 173 calories, 5 g protein, 16 g fat (9 g monounsaturated), 6 g carbs and 3 g fiber. They deliver significant percentages of the daily value for vitamin E, magnesium, phosphorus, copper, manganese and selenium. Brazil nuts are particularly selenium-rich — one nut supplies over 100% of the recommended daily intake. Carbohydrate content varies considerably: hazelnuts, macadamia nuts and Brazil nuts contain under 2 g of digestible carbs per serving, while cashews provide nearly 8 g.

2. Nuts Are Loaded With Antioxidants

Nuts have potent antioxidant properties that neutralize the harmful free radicals produced during normal metabolism and increased by sun exposure, stress and pollution. Research indicates walnuts' antioxidant capacity exceeded that of fish. Studies demonstrated that walnut and almond consumption elevated polyphenol levels and reduced oxidative damage compared to control meals. Pecan consumption showed a 26-33% decrease in oxidized LDL cholesterol within 2-8 hours.

3. Nuts Can Help You Lose Weight

Despite their high calorie content, research suggests nuts support weight loss. The PREDIMED study found participants consuming nuts lost approximately 2 inches from their waist circumference compared to olive oil consumers. Almonds consistently promoted weight loss in controlled studies, with one showing almond consumers lost nearly three times more weight than controls.

The body also does not absorb all of nuts' listed calories, because part of the fat is trapped in the intestinal walls during digestion. Almonds labeled at 160-170 calories per ounce deliver only about 129 absorbed calories, and bodies absorb roughly 21% fewer calories from walnuts and 5% fewer from pistachios than previously calculated.

4. Nuts Can Lower Cholesterol and Triglycerides

Pistachios reduced triglycerides by nearly 33% in obese individuals in a 12-week study. Almonds and hazelnuts decrease total and LDL cholesterol while increasing HDL ("good") cholesterol. A six-week study of walnut, peanut and pine nut consumption significantly lowered all cholesterol types except HDL in women with metabolic syndrome. Macadamia nuts demonstrate cholesterol reduction equivalent to lower-fat diets.

5. Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome

Nuts benefit people with diabetes and metabolic syndrome through their low carbohydrate content and minimal impact on blood sugar. A 12-week study showed pistachio consumers experienced a 9% decrease in fasting blood sugar, plus improved blood pressure and C-reactive protein levels. However, evidence remains mixed across studies.

6. Nuts Can Help Reduce Inflammation

Nuts demonstrate strong anti-inflammatory capabilities. The PREDIMED study documented a 35% decrease in CRP and a 90% reduction in interleukin-6 among nut-supplemented participants. Pistachios, Brazil nuts, walnuts and almonds specifically combat inflammation in healthy individuals and those with serious conditions, though results vary across studies.

7. Nuts Are High in Fiber

Gut bacteria ferment dietary fiber into beneficial short-chain fatty acids that support digestive health and reduce the risk of diabetes and obesity. Increased fiber intake also reduces calorie absorption — raising intake from 18 to 36 grams daily might reduce absorbed calories by 130.

The highest-fiber nuts per ounce include: almonds (3.5 g), pistachios (2.9 g), hazelnuts (2.9 g), pecans (2.9 g), peanuts (2.6 g), macadamias (2.4 g) and Brazil nuts (2.1 g).

8. Nuts Can Reduce Your Risk of Heart Attack and Stroke

Nuts lower cardiovascular disease and stroke risk through cholesterol improvements, LDL particle size changes, better artery function and reduced inflammation. The PREDIMED study showed nut consumers had fewer small LDL particles, more large LDL particles and higher HDL cholesterol. Additional research confirmed better artery function and lower fasting triglycerides among nut consumers versus olive oil consumers.

Nuts Are Delicious, Versatile and Widely Available

Nuts can be enjoyed whole as snacks, as nut butters, or as toppings. Raw or oven-toasted nuts (below 350°F) provide the best health benefits, with dry-roasted varieties as an acceptable alternative — avoid nuts roasted in vegetable and seed oils. Nuts keep at room temperature, which suits travel, though refrigeration or freezing extends their shelf life. At the end of the day, nuts are a highly nutritious and super tasty food that can fit into almost everyone's diet.