Nuts protect against heart disease, high blood pressure, and adults-onset diabetes, not to mention may help you keep off the pounds. However, all nuts are NOT created equal!
Here are the healthiest nuts you should be snacking on and why:
1. Almonds: 160 calories, 14 g fat per 1-ounce serving
Almonds take first place when it comes to nutrition: They have nearly nine times more monounsaturated healthy fat than saturated fat, and contain plenty of protein, fiber, calcium, and iron. They are also one of the best sources of vitamin E, a stroke and cancer preventer!
2. Walnuts: 190 calories, 18 g fat
In second place comes walnuts, thanks to their high dose of heart-healthy omega-3 fatty acids. Wanuts are also high in polyunsaturated fats, which may protect against type 2 diabetes.
3. Pistachios: 160 calories, 13 g fat
Pistachios have the highest level of plant sterols that lower LDL levels. They’re also a great source of potassium and monounsaturated fats.
4. Peanuts: 170 calories, 14 g fat
Don’t forget about peanuts! Technically, they aren’t nuts – they’re legumes, but they have more protein than other nuts, and also help lower cholesterol.
5. Hazelnuts: 180 calories, 17 g fat
Hazelnuts have one of the highest ratios of good fat to bad. They are also packed with folate, which protects against birth defects and may prevent cancer and heart disease.
But remember, calories are calories! Stick to the 1-ounce serving per day to avoid excess calories and weight gain!