Health Benefits of Nuts Nuts are considered a super-healthy food for good reason. They're full of healthy fats, plant-based protein and lots of other nutrients. Find out more about the amazing health benefits of nuts. It's probably no surprise that nuts offer a variety of health benefits. For a long time they were shunned by dieters because they were high in fat, but we now know that nuts are loaded with healthy fats and also can help with weight loss.The list of science-backed benefits for eating nuts goes on and on. Read on for some of the many health benefits of nuts and to learn more about why they're so good for you. Nut Nutrition Nuts come in a variety of shapes, sizes and flavors. Different types have their own unique nutrition, although all nuts deliver plant-based proteins and health benefits. Nuts are also naturally high in healthy fats, but low in saturated fats. Here is the nutrition for a 1-ounce serving of a few of our favorite nuts: Almonds 162 calories 14 g fat 1 g saturated fat 6 g protein 6 g carbs 4 g fiber 7 mg vitamin E (48% Daily Value) 76 mg magnesium (18% DV) Cashews 157 calories 12 g fat 2 g saturated fat 5 g protein 9 g carbs 1 g fiber 83 mg magnesium (20% DV) 1.6 mg zinc (15% DV) Peanuts 161 calories 14 g fat 2 g saturated fat 7 g protein 5 g carbs 2 g fiber 68 mcg folate (17% DV) Walnuts 185 calories 19 g fat 2 g saturated fat 4 g protein 4 g carbs 2 g fiber 1 mg manganese (42% DV) Pistachios 159 calories 13 g fat 2 g saturated fat 6 g protein 8 g carbs 3 g fiber 0.5 mg vitamin B6 (28% DV) Promote Heart Health Nuts contain heart-healthy unsaturated fats and antioxidants, and eating nuts regularly can promote heart health. There is substantial evidence that regularly consuming nuts can cut the risk for coronary heart disease, for both men and women. A 2019 meta-analysis in Nutrition Review found an inverse relationship between nut consumption and a variety of heart conditions. That means that the more regularly people ate nuts, the lower their risk for coronary heart disease and some other cardiovascular conditions. Reduce Diabetes Risk Nuts show potential benefits in the management of and prevention of diabetes. A review paper published in the American Journal of Clinical Nutrition found that eating four servings of nuts a week was strongly associated with a lower risk of diabetes. For those who have diabetes, eating nuts can help minimize common side effects and complications, especially for women. In fact, a 2019 study found that, for people who already had diabetes, eating nuts reduced the risk of developing other chronic illnesses, heart disease in particular. Additionally, all nuts are naturally low in carbs and high in healthy fats and protein, which makes them a safe and delicious snack for people being mindful of their carb intake. Related: Best Foods for Diabetes
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