Nuts are one of the most underrated food categories. Small but very powerful, each nut is packed with healthy fats, protein, and fiber. Even better, each nut has its own nutritional profile. Looking to boost your vitamin E status? ? Go with almonds. Do you want more omega-3 fatty acids in your diet? Snack on nuts, do you need to calm down? Cashews are an excellent source of magnesium, which is soothing to the nervous system.
Mood improvement
There are several reasons why nuts can improve mood, two of which include the amino acid profile of nuts that are good for the brain as well as the neuroprotective omega-3 fatty acids.
Feeling full
Eating a handful of nuts will increase satiety by adding fiber, healthy fats, and protein. Satiety is a measure of how full you stay after a meal and is affected by hormonal changes and blood sugar after a meal. The key to a filling meal is to include fiber, fat, and protein. They contain a large amount of nutrients as they are full of fat, fiber and protein.
decreased inflammation
Consumption of nuts has been linked to decreased markers of inflammation, especially almonds. They are rich in vitamin E, providing about 47% of the recommended daily intake in one serving. Vitamin E acts as an antioxidant and protects cells from oxidative stress, which in turn helps reduce inflammation.
Prevention of heart disease
An important part of a heart-healthy diet is to include more foods rich in monounsaturated and polyunsaturated fats. Nuts are rich in both and are an especially good source of polyunsaturated fats known as omega-3 fatty acids.
blood sugar levels
Your blood sugar is affected by the amount of protein, fat, fiber, and of course, the carbohydrates in the food. Eat a juicy apple as a snack, and you will likely feel hungry again within 30 minutes. You may feel cravings for sugar. An apple on its own mainly consists of carbohydrates that will increase and then decrease. Get your blood sugar up quickly. Pair a handful of nuts or nut butter with an apple, and you’ll have a smaller spike in blood sugar, which is known as a prolonged blood sugar curve.
