Why nuts are good for you

When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal. Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal.

But since it can pack up to calories per cup thanks to sugar and other ingredient treats , it's important to sprinkle, not pour. Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.

Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about more calories and three times the amount of fat. Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1, calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.

A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar. Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. Nuts are antioxidant powerhouses.

May Aid Weight Loss. May Lower Cholesterol and Triglycerides. Nuts have impressive effects on cholesterol and triglyceride levels. Beneficial for Type 2 Diabetes and Metabolic Syndrome. Type 2 diabetes is a common disease affecting hundreds of millions of people worldwide. Therefore, type 2 diabetes and metabolic syndrome are strongly linked. SUMMARY Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.

May Reduce Inflammation. SUMMARY Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions. High in Beneficial Fiber. Here are the nuts with the highest fiber content per 1-ounce gram serving: Almonds: 3.

Delicious, Versatile, and Widely Available. Store them at room temperature or put them in the fridge or freezer to keep them fresher for longer. The Bottom Line. This nutritious high-fiber treat may even aid weight loss — despite its high calorie count. Read this next. What Are the Symptoms of a Nut Allergy? Medically reviewed by Xixi Luo, MD.

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Caring for an aging parent? Earlier research in The Journal of Nutrition found that adding 1. One serving, per the USDA 1 oz or 10 to 12 nuts : calories, 22g fat, 2g protein, 2g fiber, 4g carbohydrates. Plus they boast a roster of nutrients, including folate, which your body needs to make new cells and for heart health, as well as several other B vitamins, according to a study published in July in the British Journal of Nutrition.

The nuts also contain vitamin K, which plays a role in bone health and has been linked to possible lower risk of several chronic diseases, including certain types of cancer and heart disease.

One serving, per the USDA 1 oz or about 49 nuts : calories, 13g fat, 6g protein, 3g fiber, 8g carbohydrates. An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes, according to Bauer. A review and meta-analysis published in December in Nutrients found that including at least 1 oz of hazelnuts in your diet was associated with lower LDL and total cholesterol levels , which may also help protect your heart.

One serving, per the USDA 1 oz or about 21 nuts : calories, 17g fat, 4g protein, 3g fiber, 5g carbohydrates.

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