What Are The Health Benefits Of Consuming Nuts?

Plant-Based Meal
Plant-Based Meal
Plant-Based Food
Plant-Based Food

People are becoming more aware of the benefits of eating more plant-based food and less animal-based food. So, they are switching to different types of plant-based diets like vegetarianism and veganism. Some of the foods that are part of these diets are nutrient-dense, and one such food is nuts. They are a tasty and convenient source of nutrient-rich food that you can easily consume. Shared below are the major health benefits of eating nuts; read on to know more about them.

What Are Nuts?

Nuts are seed kernels that can be consumed directly after slightly processing them or they can be used in cooking. Compared to other plant-based food consumed in a vegan or vegetarian diet, they have relatively high amounts of fat, and hence more calories.

Listed below are some of the most consumed nuts:

  • Almonds
  • Cashew
  • Brazil nuts
  • Hazelnuts
  • Walnuts
  • Pistachio
  • Pecans
  • Pine nuts
  • Macadamia nuts

Peanuts are legumes, and they are called nuts because of their nutritional profile that is like nuts.

Major Health Benefits Of Nuts

High Nutritional Value:

Nuts are one of the most highly nutritious groups of food in a plant-based diet.

Listed below is the nutritional profile of an ounce of mixed nuts:

  • Calories: 173
  • Fat: 16 g
  • Carbs: 6 g
  • Protein: 5 g
  • Fiber: 3 g
  • Copper: 23% of RDI
  • Manganese: 26% of RDI
  • Magnesium: 16% of RDI
  • Phosphorous: 13% RDI
  • Selenium: 56% of RDI

The carbohydrate content of nuts varies widely, i.e. a serving of cashews has 8 grams of digestible carbs, while Brazil nuts, hazelnuts, and macadamia nuts have 2 grams of digestible carbs. Having said that, they are a good snack that you can consume on a low carb diet.

High Amounts Of Antioxidants:

Nuts are one of the few foods in a plant-based diet that is loaded with antioxidants. For example, the polyphenols contained in them are good at combating oxidative stress caused by free radicals. A study has shown that the antioxidants contained in almonds and walnuts are good at protecting the delicate fat contained in cells from damage due to oxidation. Another study has shown that LDL or bad cholesterol dropped by 26 to 33% in participants after 2 to 8 hours of consuming whole pecans.

Lowers Cholesterol And Triglycerides

Nuts have a positive effect on lowering cholesterol and triglyceride levels. A study has shown that people who ate pistachios for 12 weeks had their triglyceride levels lowered by nearly 33%. It is believed that the triglyceride-lowering capacity of nuts is due to their high polyunsaturated and monounsaturated fatty acids content.

These are the three major benefits of including nuts in your plant-based diet, and we hope that the details shared above were of use to you.