While nuts were once thought of as a dieter's high-fat nightmare, they are now viewed as a healthy component of any diet. From lowering cholesterol to protecting against heart disease and certain cancers, research continues to show that many health benefits can be obtained from eating nuts. Read on to learn about the benefits of eating nuts and how different nut varieties stack up against one another.
Nutrition Facts and Figures
Regardless of the type, all nuts provide the following beneficial nutrients:
The Favorable Fats- Although nuts are high in fat, the majority of the fat is healthy mono- and polyunsaturated fat. Unsaturated fats lower "bad" LDL-cholesterol levels and reduce the risk of heart disease. Another benefit of nuts is that they naturally don't contain any cholesterol.
Protein Power- Nuts are one of the best plant sources of protein and can be a great substitute for some of the animal protein in ones diet.
Vitamin E Vitality- Most nuts are high in vitamin E, which is an antioxidant that may help prevent LDL cholesterol from oxidizing. LDL oxidation causes cholesterol to adhere to artery walls and block blood flow. Nuts have more vitamin E than any other food (except for oils).
Fiber- All nuts contain fiber, which can help lower your cholesterol (soluble fiber) and keep you regular (insoluble fiber). Fiber also makes you feel full (aiding in weight loss) and fiber is thought to play a role in preventing diabetes.
Cancer Cutting Compounds- Nuts contain a variety of compounds that may help decrease one’s risk of cancer. They are good sources of various flavonoids, phytochemicals and antioxidants.
Although ALL nuts provide the above health benefits, all nut varieties are not created equal. Below are some of the nutritional differences between the popular varieties of nuts.
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