Ah nuts! Which ones should I be eating? See how different nuts fit into your nutritional goals.
All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.
Almonds, Cashews, Pistachios
The lowest calorie nuts are almonds, cashews, pistachios. Avoid nuts packaged or roasted in oil.
Macadamia Nuts, Pecans
Macadamia nuts & pecans have the highest content of fats, but are still part of a healthy eating plan.
Walnuts
While all nuts contain heart-healthy monounsaturated fats, walnuts have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.
Peanuts
Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well.
