Nuts and seeds are a great way to increase fibre and protein in your diet. Nuts are a source of unsaturated fat which, plays a role in heart health and prevention of heart diseases.
I tend to carry ~1/4 cup of nuts/trail mix on me throughout my work day. They are a great snack to curb your hunger and help you last until your next meal. Almonds are my go to nut. Why you ask? Almonds have the highest fibre, highest percentage of unsaturated fats from total fats, and the second highest in protein content (following peanuts with the highest protein per serving).
Although nuts contain all these healthy properties, you still need to watch your intake as they are high in fat content and over-consumption can lead to weight gain. Also, it is important to choose the best nuts and seeds in terms of nutrition content. The nuts that contain the highest % of unsaturated fat from total fats are the best because the fat % that is not unsaturated is… SATURATED.
Saturated fats are naturally occurring in foods as well and may link to heart disease and may raise bad cholesterol levels (LDL cholesterol) in the blood. Macadamia, Brazil and Pine Nuts are nuts that carry the highest percentage of saturated fat content.
So what nuts are the best for you to choose to snack on?
Almonds and hazelnuts are best.. 88% of their total fat is UN-saturated fats. Also, almonds contain 4g of fibre per 1/4 cup and hazelnuts contain 3g per 1/4 cup.
Almonds are also a great source of Vitamin E. This a fat soluble vitamin which may have the ability to improve immune function. This is because Vitamin E is an antioxidant therefore, helps prevent free radical damage to our body’s cells.
Anyway… all nuts/seeds are great in moderation! They will provide you with satiety, a source of healthy fats, protein, and fibre 🙂