Brazil nuts
Brazil nuts are native to the Amazon rainforest in Brazil, Bolivia, and Peru. They have a smooth, buttery texture and nutty flavor so they are typically enjoyed raw. Brazil nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.
"One Brazil nut can provide more than 100% of the Reference Daily Intake (RDI) for selenium. Selenium is an important nutrient for optimal thyroid function and metabolism," Lee explains. "The thyroid is in charge of metabolism, so a poorly functioning thyroid could result in challenges with weight loss, so high-selenium foods, like brazil nuts, may help. There is a study that resulted in a decrease in body fat from an increased intake of dietary selenium." Noted!
Walnuts
Walnuts are round, single-seeded stone fruits that grow from the walnut tree. Beneath the husk of the walnut fruit is a wrinkly, circular walnut. Walnuts are available both raw or roasted and salted or unsalted. Walnut trees are native to eastern North America but are also grown in China and Iran.
They're a good source of healthful fats, protein, and fiber—and they're highly recommended by health experts like Lee when it comes to weight management. "Walnuts contain high amounts of omega-3 fatty acids and antioxidants," she says. "Omega-3 fatty acids contain anti-inflammatory properties, which may help to reduce weight-related inflammation. Antioxidants from the polyphenols in nuts can fight against oxidative stress by neutralizing free radicals, which are unstable molecules that may cause cell damage and increase disease risk."
Almonds
You're probably already heard of this popular fruit nut but did you know that it is a nutrient powerhouse? Almonds are high in antioxidants, vitamin E, protein, and fiber. They can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. They can even be made into almond milk. Almonds truly deserve their superfood status.
"Almonds may promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species," Lee notes. "Having more optimal gut health and a balanced gut microbiome may reduce insulin resistance and inflammation linked to obesity." If you're looking for an addition to your diet that packs a healthy punch, almonds can make a big difference.
Pistachio
Pistachios are one of the lowest calorie, lowest fat snack nuts. Batayneh says that pistachios contain ample amounts of nutrients, fat, fiber, and protein that can help keep you feeling fuller longer. "In-shell pistachios may help you fool yourself [that you're] full because the leftover shells can be a visual cue for portions, potentially helping to curb intake. We call this the Pistachio Principle. Cracking open pistachio shells may slow you down during snack time," she explains. "The empty shells may be a visual cue that helps snackers eat mindfully. Pistachios give you more nuts per serving—about 49 pistachios, compared to 23 almonds or 18 cashews. That’s right—pistachios give you more than twice as many nuts per serving as almonds and cashews."
For a healthy and tasty pistachio-themed recipe, Batayneh recommends a pistachio coconut-crusted chicken. "This recipe is the adult version of the classic chicken tender! In this recipe, the combination of pistachios, parmesan cheese, and coconut flour lend themselves to a crunchy gluten-free exterior with a tender and juicy chicken tender inside," she says. "This is a protein-packed recipe from not only the chicken, but the pistachios are a complete plant-based protein." Yum!
The ingredients she says to use, "1 cup pistachios, roasted and salted, 1 lb. chicken tenders, 1/2 cup grated Parmesan cheese, 2 tablespoons chopped fresh thyme leaves, 1 tablespoon chopped fresh rosemary leaves, 1/2 cup coconut flour, 1/4 teaspoon freshly ground black pepper, and 2 eggs."
Her instructions are, "Preheat oven to 350°F and set aside [a] baking sheet. In a blender, pulse the pistachios a few times, until ground into a coarse powder. Add the Parmesan cheese, thyme, and rosemary and pulse again until it is finely chopped. Transfer the mixture to a plate," Batayneh says. "In a bowl, mix the coconut flour, salt, and pepper. In another bowl, beat the eggs. Dip the chicken tenders in the flour and roll to coat. Dip the chicken in the eggs, shaking off any excess. Roll in the pistachio-Parmesan mixture and place on the baking sheet. Repeat with all the chicken. Bake for 20 to 25 minutes, flipping once about halfway through until browned and cooked through." The cook time is 25 minutes making the total time 35 minutes!
Bottom line
Nuts are full of protein, and healthy fats and they are also low in carbs. They help keep you satisfied longer between meals and snacks. They are also good sources of nutrients that boost immunity like vitamin E and zinc. These top four nuts are low in calories, so they're the best for weight loss. Next time you want to snack on some chips, reach for almonds or pistachios instead!