The Best Nuts for Dieting

Dieters tend to avoid nuts due to the fat content. However, nuts are rich in vitamins, minerals and antioxidant chemical compounds. They can play a significant role in decreasing unhealthy levels of cholesterol, preventing the arteries from hardening and opening up blood vessels. According to the U.S. Food and Drug Administration, diets that contain an ounce of nuts can lower the risk of heart disease. While on a diet to lose weight, the key to eating nuts is to limit portions.

Types and Nutrition

The best nuts for dieting include walnuts, almonds, pecans, cashews, macadamia nuts, Brazil nuts and peanuts. Walnuts provide omega-3 fatty acids, which safeguard the heart and boost cognitive capacity. They also furnish anti-inflammatory benefits with regard to psoriasis, eczema and asthma. One-fourth cup of almonds furnishes 25 percent of the daily recommended intake of magnesium. Almonds also provide potassium, copper, manganese, vitamin E, selenium and calcium. Filled with about 20 minerals and vitamins, pecans help decrease blood cholesterol. Sixty-five percent of the fat in cashews is monounsaturated, in which 90 percent is the type of "good" fat found in olive oil. Macadamia nuts are also high in monounsaturated fats, and provide protein, potassium, magnesium and fiber. Rich in selenium, Brazil nuts may curb the risk of breast cancer, and contain a variety of nutrients, including copper, niacin, magnesium, vitamin E and protein. Considered a legume, peanuts provide niacin and folate, a B vitamin that helps prevent heart disease and lower the risk of birth defects.

What's Not in Nuts

Nuts are not only cholesterol-free, but are known to lower blood cholesterol. Raw nuts only contain a trace of sodium. Avoid salted and roasted nuts if you are dieting.

Dieting Approach

In order to control calorie intake, limit the daily portion of nuts to a handful. The protein, fat and fiber in nuts may satiate your appetite for longer periods of time, and possibly help you lose weight. You may also feel less deprived when including nuts in your diet. Another approach is to replace foods that are high in calories and saturated fats with nuts, limiting the amount of nuts in your diet to 1 to 2 oz. daily. Instead of topping yogurt with strawberry jam, for instance, sprinkle it with nuts.

Studies

Researchers at the Harvard School of Public Health and Brigham and Women's Hospital discovered that three times as many people trying to shed pounds were able to stay on a Mediterranean-style diet that included nuts, according to the University of Nebraska Cooperative Extension. Those people who were following a traditional low-fat diet could not stick to the regimen. In another study done at the Harvard School of Public Health, researchers found women who consumed five or more 1 oz. portions of nuts, such as peanuts, on a weekly basis lowered their risk of Type 2 diabetes by about 30 percent in contrast to women who didn't eat nuts.