Go nuts for nuts! Nuts serve as an excellent snack, make delicious butters, go great in salads, and provide ample amounts of energy. While most types of nuts offer relatively the same nutrient content, some are higher in fat, while others may be higher in fiber or protein. Interestingly enough, those who may have an allergy to peanuts, for example, may not be affected by almonds. Seeds are very similar to most nuts, but much smaller and usually lower in total fat. This offers a greater variety to everyone in terms of flavor, sensitivity, size, and texture.
Unlike many meats and animal products, which tend to be high in saturated fats, nuts are high in unsaturated fats. A greater intake of unsaturated fat has been shown to reduce cholesterol and promote weight loss. Additional upsides to eating more nuts include reduced risk of disease and inflammation. Another great thing about this plant-based source of fats is the fiber content, which you won’t find in meats. The fiber, along with unsaturated fats, helps to steady blood sugar and prevent onset of obesity and type 2 diabetes.
Examples of nuts and seeds include almonds, cashews, walnuts, hazelnuts, pecans, Brazil nuts, pine nuts, macadamia nuts, pumpkin seeds, sunflower seeds, flax seeds, chia seeds, or hemp seeds. Each kind offers a different amount of fiber, fat, protein, vitamins, minerals, and calories, but they all offer great similar health outcomes!