Looking for a healthy snack that you actually want to eat? Having a nutritious snack can be just what you need to refresh you between meals or give you energy for that workout. But not all snacks are created equal. That’s why it’s time to kick those high-fat, processed potato chips aside and add some nuts to your diet. Not only are nuts a tasty snack and satisfying cravings for a satisfying crunch, they can do wonders for your overall health as you age and help reduce visceral fat. But, what is the healthiest nut you can snack on and still lose weight?
To learn more, we spoke with Krutika Nanavati, Registered Dietitian and Nutritionist, and Paulina Lee, Registered Dietitian and Founder of Savvy Stummy LLC. They said so. Nuts They are by far the best because they are rich in fiber, protein, healthy fats, vitamins and minerals that help burn fat. Find out more below!
Almonds are the healthiest nuts for weight loss.
This nutritious nut is considered a nutrient powerhouse. “Almonds are a good source of vitamin E, an antioxidant that protects cells from damage, as well as protein, fiber and an essential vitamin,” says Nanavati. The antioxidants found in nuts protect the body from various health risks, including heart disease, cancer, and more. They also help reduce inflammation on the skin and reduce weight.
Almonds also contain monounsaturated fat, a type of dietary fat. Monounsaturated fats provide digestive benefits for weight loss and are generally considered the healthiest fats for weight loss. Most of the health benefits of almonds come from their healthy fat content. “Walnuts are rich in monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease,” says Nanavati.
Lee notes that almonds “contain the perfect combination of protein, healthy fats, and fiber.” She continued, “Almonds can promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species. Better gut health and a balanced gut microbiome can reduce insulin resistance and obesity-related inflammation.”
One of the biggest fat-blasting benefits of this nut is that it contains a large amount of protein, which “may increase metabolism.” “Protein takes longer to use and absorb, so it has a higher thermic effect compared to fat and carbohydrates. Protein also helps maintain muscle mass and keep metabolism high,” Lee says. And “the high protein content in nuts helps the body use more calories for digestion.”
So, if you’re looking for a snack that packs a healthy punch, nuts can make a big difference. They can be eaten whole, sliced, diced, ground into almond flour or almond butter. You can eat them as a snack, fill your oatmeal with them, or blend them into a smoothie. As an alternative to almonds, you can make plant-based milk. Almonds are a wonderful metabolism booster. Plus, they’re delicious – so it’s a total winner!
At the end of the day, maintaining a healthy diet to help you lose weight and boost your metabolism is more than just eating healthy snacks. Experts like Nanavati and Lee recommend almonds as a healthy snack for weight loss. Nuts are packed with fiber, protein, healthy monounsaturated fats, and immune-boosting vitamins. They’re also low in carbs—so nuts are a great snack to keep you going longer between meals and give you the energy boost you need for your workout.