Nuts and seeds are healthy, right? After all, they’re packed with vitamins, minerals, and fiber. But many nuts and seeds also contain a lot of fat—a nutrient that can be damaging to your health if you eat too much of it. So the next time you reach for a handful of almonds or cashews instead of pretzels or potato chips, make sure they’re one of these healthy nuts and seeds!
Nuts and seeds are rich in nutrients.
Nuts and seeds are rich in nutrients. They contain vitamins, minerals and antioxidants that can help to protect your body from many diseases. In addition, nuts and seeds can provide a good amount of fiber.
Nuts are high in calories but also contain protein, unsaturated fat (the good kind) and fiber — which helps you feel full longer so you don’t overeat later on during the day. Plus, they’re easy to carry around with you wherever you go! You won’t have any excuses for skipping breakfast when it’s just an almond away!
Nuts and seeds make an excellent addition to your diet. They’re a great source of vitamins, minerals and antioxidants that can help protect your body against disease. Plus, they’re high in protein, fiber and unsaturated fats — the good kind!
Nuts and seeds are also great sources of fiber, which helps you feel full longer so you don’t overeat later on during the day. Plus, they’re easy to carry around with you wherever you go!
Nuts and seeds are a great addition to your diet. They’re a great source of vitamins, minerals and antioxidants that can help protect your body against disease. Plus, they’re high in protein, fiber and unsaturated fats — the good kind! Nuts and seeds are also great sources of fiber, which helps you feel full longer so you don’t overeat later on during the day. Plus, they’re easy to carry around with you wherever you go!
Many nuts and seeds are good sources of fat.
While nuts and seeds are a great source of fat, you should be mindful of how much you’re eating. Many nuts and seeds are high in calories, which means they can add up quickly if you’re not careful. For example, just one ounce (28 grams) of almonds contains 150 calories–that’s close to half the daily recommended intake for women!
In addition to being high in calories, some nuts have higher amounts than others do. For example:
- Pistachios have about 20 grams per ounce; other types contain less than 10 grams per ounce (1).
- Cashews have about 18 grams per ounce; other types contain between 12-15 grams per ounce (1).
Nuts and seeds are also high in fat, which is a nutrient that many people try to limit in their diet. For example, just one ounce (28 grams) of almonds contains 14 grams of total fat–that’s more than half the recommended daily intake for women! In addition to being high in calories, some nuts have higher amounts than others do. For example:
Pistachios have about 20 grams per ounce; other types contain less than 10 grams per ounce. Cashews have about 18 grams per ounce; other types contain between 12-15 grams per ounce. Nuts and seeds are also high in fat, which is a nutrient that many people try to limit in their diet. For example, just one ounce (28 grams) of almonds contains 14 grams of total fat–that’s more than half the recommended daily intake for women!
Nuts and seeds are also high in calories, which can be a problem if you eat too many. For example: Pistachios have about 20 grams per ounce; other types contain less than 10 grams per ounce (1). Cashews have about 18 grams per ounce; other types contain between 12-15 grams per ounce (1). Nuts and seeds are also high in fat, which is a nutrient that many people try to limit in their diet.
For example, just one ounce (28 grams) of almonds contains 14 grams of total fat–that’s more than half the recommended daily intake for women! Nuts and seeds are also high in calories, which can be a problem if you eat too many. For example: Pistachios have about 20 grams per ounce; other types contain less than 10 grams per ounce (1). Cashews have about 18 grams per ounce; other types contain between 12-15 grams per ounce (1).
Nuts and seeds are a good source of protein.
Nuts are a good source of protein. They’re also a rich source of healthy fats and fiber, which makes nuts ideal for people looking to lose weight or maintain their weight.
However, not all nuts are created equal. For example, cashews have about 20 grams of fat per 1-ounce serving–more than twice as much as almonds (9 grams) or peanuts (14 grams). If you’re watching your calorie intake closely and trying to eat fewer calories overall, cashews aren’t the best choice since they contain more calories than other varieties like walnuts or hazelnuts.
While nuts are a great source of fiber, they also contain lots of fat. In fact, some varieties contain up to 50% fat by weight. If you’re watching your calorie intake closely and trying to eat fewer calories overall, cashews aren’t the best choice since they contain more calories than other varieties like walnuts or hazelnuts.
Nuts are also high in calories, so if you’re trying to lose weight or maintain your weight, it’s important not to eat too many. One ounce of almonds contains about 160 calories, while pistachios have roughly 170 and cashews have around 190 (a serving is considered one cup). While nuts are a great source of fiber, they also contain lots of fat. In fact, some varieties contain up to 50% fat by weight.
You need to be careful with your portions if you have heart disease or diabetes.
If you have heart disease or diabetes, nuts and seeds are still healthy for you–but they need to be eaten in moderation.
Nuts and seeds are high in fat and calories. They’re also a good source of protein, fiber, vitamins and minerals like magnesium (which helps control blood pressure) and iron (which is important for red blood cell production).
But if you’re at risk for heart disease or diabetes because of your family history or other factors, it’s best to consult with your doctor before eating large amounts of nuts or seeds on a regular basis
. Eating too many nuts and seeds can increase your risk for weight gain. Nuts and seeds are very high in fat, which means they contain a lot of calories (about 200-250 per ounce). If you eat too many nuts or seeds on a regular basis, it’s easy to consume more calories than you want.
This is especially true if you eat nuts and seeds in large amounts. It’s easy to overeat when they’re served as snacks at parties or social gatherings, or when they’re added to baked goods or other foods that are high in sugar or fat. You should limit yourself to about 1/4 cup of nuts per day—and even less for people who are at risk for heart disease or diabetes because of their family history Nuts and seeds also contain some protein and fiber. But this doesn’t mean that eating large amounts of them is healthy for everyone. If you already get enough protein from other sources (like meat) then it’s not necessary to eat nuts or seeds every day.
Eating too many nuts or seeds can increase your risk for weight gain. Nuts and seeds are very high in fat, which means they contain a lot of calories (about 200-250 per ounce). If you eat too many nuts or seeds on a regular basis, it’s easy to consume more calories than you want. This is especially true if you eat nuts and seeds in large amounts.
Some nuts and seeds can be healthy for you, but some aren’t good at all.
You may be surprised to learn that nuts and seeds are high in fat and calories. Seeds, for example, are about 50% fat by weight (1). That’s a lot! Most of the fats in nuts and seeds come from polyunsaturated fatty acids (PUFAs). PUFAs help lower cholesterol levels, which can reduce your risk of heart disease (2). However, they also increase inflammation throughout the body. Inflammation is linked with many chronic diseases such as cancer or Alzheimer’s disease (3).
Nuts provide some protein but not much — just 1-2 grams per ounce–and they don’t contain any essential amino acids like animal foods do (4). But if you’re eating them along with other plant foods like beans or grains then you’ll get all nine essential amino acids without even trying! This means you won’t have trouble getting enough protein when enjoying nuts regularly as part of your diet plan.*
Nuts are also a good source of fiber. Eating enough fiber can help lower your blood sugar levels and reduce cholesterol levels, which can help prevent diabetes and heart disease (5).
Nuts are high in calories, though. A handful of nuts can be as much as 200 calories! So you don’t want to overdo it. If weight loss is your goal, then limit yourself to about an ounce (about 1/4 cup) per day for women and about 2 ounces (1/2 cup) per day for men. That’s enough fat to help keep you satisfied but not so much that it will derail your weight loss efforts.*