{"id":42663,"date":"2023-01-12T02:02:05","date_gmt":"2023-01-12T09:02:05","guid":{"rendered":"https:\/\/cleanfoodcrush.com\/?p=42663"},"modified":"2023-01-12T10:53:34","modified_gmt":"2023-01-12T17:53:34","slug":"health-benefits-of-nuts","status":"publish","type":"post","link":"https:\/\/cleanfoodcrush.com\/health-benefits-of-nuts\/","title":{"rendered":"Health Benefits Of Nuts + What To Look For When Buying"},"content":{"rendered":"\n\n
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Health Benefits Of Nuts + What To Look For When Buying<\/strong><\/h1>\n

(Plus a Simple Nut Butter Recipe!)<\/strong><\/span><\/h3>\n

There are <\/span>many<\/span><\/i> reasons to eat nuts. Not only are they tasty, but they\u2019re also <\/span>portable, convenient<\/span><\/a>, and can fit into most dietary needs (with the exception of nut allergies).<\/span><\/p>\n

Nuts, such as almonds, cashews, walnuts, pecans, and pistachios, have several health benefits. They are genuinely some of the most nutrient-dense foods you can eat. Yet, as with most foods, it’s still essential to choose nuts in a healthy form.\u00a0<\/span><\/p>\n

Read on to learn more about the health benefits of nuts, what to look for when buying them, and for a simple recipe to make your own nut butter! (Plus, other recipes to help you incorporate more nuts into your diet!)<\/span><\/p>\n

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6 Health Benefits of Nuts<\/b><\/h2>\n

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Rich in Unsaturated Fat<\/strong><\/h3>\n

Nuts are high in fat, but the majority come from unsaturated fats, which are the healthiest. Unsaturated fat can <\/span>help lower cholesterol levels<\/span><\/a>, protecting or managing heart diseases. Walnuts, particularly, provide a good source of plant-based <\/span>omega-3 fatty acids<\/span><\/a> in the form of alpha-linolenic acid (ALA), which can help <\/span>fight inflammation<\/span><\/a> in your body.<\/span><\/p>\n

High in Fiber<\/strong><\/h3>\n

Just 1 ounce of nuts can provide about 2-4 grams of fiber, which is about 8-16% of your daily needs. The body does not digest fiber, but it has many health benefits you can read about in <\/span>this article<\/span><\/a>. Some of these include supporting a <\/span>healthy digestive system<\/span><\/a>, <\/span>lowering cholesterol levels<\/span><\/a>, and supporting <\/span>blood sugar control<\/span><\/a>.\u00a0\u00a0<\/span><\/p>\n

Good Source of Plant-based Protein<\/strong><\/h3>\n

Nuts are a fantastic source of <\/span>plant-based protein<\/span><\/a> for people following vegan, vegetarian, or otherwise plant-based diets, though they also benefit other dietary habits. About a quarter cup of mixed nuts can provide about 5 grams of protein.<\/span><\/p>\n

When consumed as nut butter, they can provide even more. For example, a 2 Tbsp serving of <\/span>almond butter<\/span><\/a> provides about 7 grams of protein.<\/span><\/p>\n

Provides Antioxidants<\/strong><\/h3>\n

Many nuts are a <\/span>good source of vitamin E<\/span><\/a>, an <\/span>antioxidant<\/span><\/a>. They provide polyphenols and other plant compounds that can protect your health.<\/span><\/p>\n

Antioxidants support healthy cells by fighting against free radicals that can cause disease. Eating a diet high in antioxidants <\/span>is proven to help<\/span><\/a> prevent many health issues caused by cell damage.<\/span><\/p>\n

Great Source of Many Other Vitamins and Minerals<\/strong><\/h3>\n

Nuts also provide other <\/span>important nutrients<\/span><\/a> like magnesium, selenium, phosphorus, and potassium. Each of these nutrients is essential to health, so eating nuts can help make sure you get enough each day.<\/span><\/p>\n

May Support a Healthy Weight<\/strong><\/h3>\n

People often think that nuts can contribute to <\/span>weight gain<\/span><\/a> since they are high in calories and fat. However, <\/span>research<\/span><\/a> has not yet shown this. In fact, eating nuts may support <\/span>weight loss<\/span><\/a>. Their high fiber and protein content contribute to a feeling of fullness, which can help prevent <\/span>overeating<\/span><\/a>. \"\"<\/span><\/p>\n

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What to Look For When Buying Nuts and Nut Butters:<\/strong><\/h2>\n

While nuts are a very healthy food on their own, many manufacturers mix them with less healthy ingredients that can take away from their health benefits. When buying nuts and butters, here are 3 things to look for:<\/span><\/p>\n