People over the years have experienced a humongous change in their eating habits and lifestyle. Over the years, the natural healthy diet has been replaced by more unhealthy options like fast foods and junk items.
However, with the declining state of human health across the world, it is time that we start taking action and changes our eating habits by introducing some healthy food items like protein, vegetables, and nuts in our diet.
Nuts are extremely rich in fiber, protein, and healthy fats. There are several different types of nuts available but, each one comes with its own quality and nutrition. Good news for vegans because nuts are a not-meaty form of protein and hence a compulsory part of your diet.
As winters are approaching, in this article, we will talk about some of the best nuts along with the nutrition that they offer. Just to clarify, we are talking about raw nuts here – not those delicious salted ones that you enjoy at the bar.
5 Healthiest Nuts of All Time
Let’s discuss some of the best nuts that you can enjoy in your salads, as a part of your curry, or just a handful with your tea. Regardless of how you eat them, just make sure to make them a permanent part of your nut of the month club.
Almonds
The king of dry fruits or as we know them almonds, are known for their many health benefits. Over the years, this humble fruit has become immensely popular. Even though the protein content in almonds is a bit low, they certainly have plenty of other nutrients.
If you are hooked on crisps and other unhealthy snacks like pretzels, this is a healthier and more filling alternative to your present choices. Obviously being addicted to salty junk food items can take a while to recover but slowly inducing healthier nuts can help you develop a routine.
Recommended Intake of Almonds
Health experts recommend that you take 8 to 10 almonds a day which is 15 to 20 grams.
Nutrition in Almonds
- 100 grams of almonds have 580 calories
- Protein is 21.15 gram per 100 grams
- Fats are 49.93 gram per 100 grams
- Carbohydrates are 21.55 gram per 100 grams
- Fiber is 12.50 gram per 100 grams
- Sugar is 4.35 gram per 100 grams
They are also rich in other nutrients like iron, calcium, vitamin E, and monosaturated fats.
Cashews
Rich in monosaturated fats, flavor, and a creamy texture, cashews are the life of your favorite Indian curries. Even a handful of raw cashew nuts can make you full for a very long time. Since they are high in monosaturated fats, they can be a great addition to any salad. Just make sure that you avoid them if you are controlling your carbs. But, for those who love healthy food and flavors, this kidney-shaped heaven is where you want to be. You can easily buy cashews online and enjoy them as a regular snack.
Recommended Intake of Cashews
Health experts recommend that you take 15 to 18 cashews every day which is approximately 40 grams.
Nutrition in Cashews
- 100 grams of cashews have 553 calories
- Protein is 18.22 gram per 100 grams
- Fats are 43.85 gram per 100 grams
- Carbohydrates are 30.19 gram per 100 grams
- Fiber is 3.30 gram per 100 grams
- Sugar is 5.91 gram per 100 grams
Peanuts
The answer to “what is the most affordable nut?” is PEANUT! Boasting with rich amounts of protein, and antioxidants, peanuts are an excellent way to bring some major changes in your unhealthy eating habits. They are easily available and in most Asian countries like India and Pakistan are enjoyed as a staple winter snack.
Even though peanuts biologically are legumes (belonging to the plat family), most people recognize them as nuts. They are rich in healthy monosaturated fats and other complementary minerals that help you get around easily.
Recommended Intake of Peanuts
Health experts recommend that you can take 25 grams of peanuts a day which is basically a rough handful.
Nutrition in Peanuts
- 100 grams of peanuts have 570 calories
- Protein is 25.80 gram per 100 grams
- Fat is 49.24 gram per 100 grams
- Carbohydrates are 16.13 gram per 100 grams
- Fiber is 8.50 gram per 100 grams
- Sugar is 4.72 gram per 100 grams
Walnuts
Who doesn’t like the nut that causes the crunch in your brownies and a strong taste in your favorite chocolate shake? Try having them without all that sugar and carb coatings, Walnuts are not liked by many people because of their strong flavor but in reality, it is a nutritious nut.
The carbs in this nut are lower than others. However, the fat content is high and most of the calories are because of that.
Recommended Intake of Walnuts
Health experts recommend that you take almost 15 grams of walnuts or 7 walnuts every day.
Nutrition in Walnuts
- 100 grams of walnuts have 654 calories
- Protein is 15.23 gram per 100 grams
- Fat is 65.21 gram per 100 grams
- Carbohydrates are 13.71 gram per 100 grams
- Fiber is 6.7 gram per 100 grams
- Sugar is 2.61 gram per 100 grams
Hazelnuts
If you love Nutella, you are already a fan of Hazelnuts. This nut comes with a sweet yet distinct flavor which makes it a good addition to the nut of the month club. Even though they are a little low in protein, they do come with plenty of other minerals and nutrients that make them a healthy choice.
They are also known to reduce the LDL or “bad cholesterol” in the body given the fact that you are consuming hazelnuts in their raw, unprocessed form.
Recommended Intake of Hazelnuts
Health experts recommend that you can eat around 20 grams or 21 hazelnuts per day.
Nutrition in Hazelnuts
- 100 grams of hazelnuts have 628 calories
- Protein is 14.95 gram per 100 grams
- Fat is 60.75 gram per 100 grams
- Sugar is 4.34 gram per 100 grams
- Carbohydrates are 16.70 gram per 100 grams
- Fiber is 9.7 gram per 100 grams
Adding Nuts to Diet
Once you are aware of the recommended serving size of every nut, there are multiple ways that you can use to incorporate nuts into your regular diet. While they are good for you, you need to stay within a certain consumption limit.
Here are a few ways that you can use to introduce healthy unprocessed nuts in your diet:
- Prepare a trail mix with other dried fruits and keep a small quantity with you so you can replace chips and other unhealthy snacks.
- Make them a part of the snack time while reducing fried and unhealthy items.
- Drink milk blended with nuts at home or buy nut milk ( a good alternative to regular milk)
- Use healthier versions of nut butter like more natural peanut butter and add it to your milkshake, sandwich, and smoothies.
- Toss a handful of nuts in your salad because no one minds an extra crunch.
Conclusion
Nuts are extremely healthy and readily accessible for people whenever they want. For example, you can easily buy cashews online in their raw and unprocessed form. Just make sure that you are eating a reasonable amount every day as they are quite rich in calories.
