CNN Indonesia
Monday, 23 Oct 2023 08:30 WIB
Illustration. There are a number of nuts that are good to consume when dieting, one of which is walnuts. (istockphoto/syolacan)
Jakarta, CNN Indonesia —
Want to lose weight and still be able to eat delicious food? Check out the 6 best types of nuts that you can consume now diet.
When you want to lose weight, the most important thing is not whether you eat a little or a lot. However, it is about ensuring that what goes into your body is correct or healthy food.
Nuts are one of the right foods that are good to consume when you want to lose weight, including as a snack.
According to research published in the journal Nutrientsnuts are rich in protein and fiber, two nutrients that increase satiety to help you feel full longer.
Nuts are also high in unsaturated fats which can help reduce body fat accumulation. Additionally, research shows that consuming nuts can also increase thermogenesis, thereby helping you burn more calories.
However, not all types of nuts are good for consumption on a diet. Dietitian Kelsey Kunik shares a list of the best nuts for dieting.
1. Walnuts
Packed with healthy fats, fiber, and protein, walnuts are a filling snack that helps keep your appetite in check.
The unique blend of antioxidants and omega-3 fatty acids in walnuts sets them apart from other types of nuts, supports weight loss, and offers a variety of health benefits.
“Walnuts are very high in omega-3 fatty acids and are associated with lower LDL cholesterol levels if eaten regularly,” Kunik said as reported by Antara. Eat This Not That.
“The study also found that eating walnuts changed the activation of certain parts of the brain associated with self-control over high-fat, high-sugar foods, which could explain why eating walnuts may aid weight loss.”
2. Peanuts
Illustration. Peanuts are one of the best types of nuts for a diet. (Istockphoto/Fcafotodigital)
This small type of bean is rich in protein and fiber content which makes it very good in curbing hunger. Peanuts can also help maintain or regulate weight.
“Eating nuts increases peptide YY, a hormone that reduces appetite and increases feelings of fullness, which can help you feel fuller, reducing the number of calories eaten,” explains Kunik.
3. Almond
Illustration. Almonds are one of the best nuts for dieting. (iStock/Daisy-Daisy)
Almonds are known as nuts that taste delicious, have a crunchy texture and are rich in nutrients.
Packed with healthy fats and protein, these foods provide long-lasting energy, leaving you full and satisfied. An extensive review in 2021 concluded that almonds significantly decrease body mass.
“Researchers have found that eating more than 42.5 grams (about 1.5 ounces) of almonds daily significantly lowers LDL cholesterol and diastolic blood pressure,” says Kunik.
In addition, he said, almonds significantly reduced average body mass and fat mass compared to the control diet. Almonds are also a great source of monounsaturated fats and magnesium.
4. Pistachio
Pistachios are said to be lower in calories than other nuts, making them a wise choice for weight loss.
A small study found that eating 1.5 ounces of pistachios per day, may aid a weight loss intervention, having similar weight loss results to a weight loss intervention without pistachios.
Apart from that, consuming pistachios also has additional benefits in the form of reducing blood pressure and increasing antioxidant concentrations.
5. Cashew nuts
Illustration. Cashews are one of the best nuts for dieting. (iStock/salez)
Apart from almonds, cashews are also a delicious type of nut to snack on. They are lower in fat than other nuts, and their satisfying crunch can make them a great alternative to less healthy snacks.
“Cashews are an excellent source of magnesium, with 20 percent of your daily value found in just one ounce, says Kunik.
Although magnesium is not directly related to weight loss, many Americans do not get enough of the important mineral needed to control blood sugar and convert food into energy.
6. Hazelnut
Packed with heart-healthy fats and fiber, hazelnuts can stave off hunger pangs between meals. That’s because hazelnuts reduce harmful oxidative stress and inflammation while supporting weight loss.
“Just one ounce of hazelnuts provides 28 percent of the daily value of vitamin E, a fat-soluble vitamin with powerful antioxidant properties to support weight loss,” explains Kunik.
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2023-10-23 01:30:00
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