Many people avoid nuts when they try to lose weight as they see them as ‘fattening’. But nuts are high in nutrients and great to include (in moderation) – even when you are trying to lose weight. A study using almonds, showed they reduce hunger and the desire to eat. Participants ate less over the rest of the day, naturally compensating for the calories in the nuts.
Nuts are one of the easiest foods to have as a snack, either on their own or with a piece of fruit. Chose raw unsalted nuts and don’t overdo it – a small handful is fine. If you want something sweet on the go, some dried fruit with a few nuts is really easy.
Some other benefits of nuts…
Nuts contain healthy fats and protein. Having a small protein-containing snack, mid morning and mid afternoon helps to balance your blood sugar levels which can help you lose weight. (If you want to delve deeper, try our e-book: Your fat storage hormone).
The type of fats in nuts support your immune system. Nuts are also packed full of other nutrients, including B6 and zinc which your body needs to produce immune cells.
So, nuts are
- Good for your immunity
- Have properties that can help bring your body into balance, making it easier to lose weight
- Super easy as a snack
One of my kids would be more than happy to skip breakfast on schooldays. (Even with the new later staggered school start times!) However, she will grab a handful of nuts or have apple slices with almond butter.
Tan SY, Mattes RD (2013) Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 67(11):1205-14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898316/