Nuts have long been perceived as the enemy of dieting due to their high fat and calorie content. However, recent research has challenged this notion, showing that a small handful of almonds or walnuts is not just a snack, but a nutritional treasure. Nuts provide benefits ranging from heart health and memory improvement to fertility enhancement, and even aid in weight management.
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Why Nuts Don’t Cause Weight Gain
Although 30 grams of almonds may contain over 150 calories, the body does not fully absorb them; a portion passes through the digestive system. This explains why nuts don’t contribute to weight gain in the same way as other fatty foods.
Their composition—rich in protein, fiber, and unsaturated fats—promotes a feeling of fullness, stabilizes blood sugar levels, and reduces cravings for snacks.
Recent studies also show that including nuts in a low-calorie diet can accelerate weight loss, provided consumption is moderate, not exceeding a handful per day.
Benefits Beyond Slimming
Beyond weight control, nuts support brain function and memory due to their omega-3 fatty acids and polyphenols. Vitamin E in almonds acts as an antioxidant, protecting cells from damage and delaying signs of aging, while polyphenols help reduce inflammation associated with heart disease and diabetes.
Nuts are also linked to improved fertility, better sperm quality, and reduced pregnancy complications, in addition to positive effects on mood and depression prevention.
Nut Butters
With the rise of nut butters as a trendy dietary option, nutrition experts advise choosing natural varieties free of hydrogenated oils and added sugars, and consuming small amounts only, as a single tablespoon is calorie-dense.
Healthy Ways to Enjoy Nuts
Nuts can be enjoyed as a snack or added to salads, fruits, or yogurt. Soaking them overnight before eating can improve digestion and nutrient absorption.
Experts emphasize that nuts are not just a source of calories—they are smart food combining delicious taste with health benefits. A healthy diet is not about deprivation, but about making wise choices.
