Nuts and seeds are nutritional powerhouses that can significantly benefit metabolic health. Rich in essential fatty acids, fiber, protein, vitamins, and minerals, these small but mighty foods can help regulate blood sugar levels, reduce inflammation, and support healthy cholesterol levels. Incorporating a variety of nuts and seeds into your diet can aid in maintaining a healthy weight, boosting energy levels, and enhancing overall metabolic function, making them a valuable addition to a balanced diet.
We checked in with Dr. Varsha Khatri, a registered dietitian nutritionist (RDN) at Prowise Healthcare, and Dr. James Hook to learn about seven nuts and seeds that can help with your metabolic health. Some of the best options, according to them, were almonds, walnuts, chia seeds, and flax seeds. Read on to discover all seven!
1. Almonds
Almonds can greatly enhance metabolic health due to their rich nutrient profile. They are high in healthy monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
"Almond consumption may help regulate blood sugar levels since their glycemic index is low. This avoids energy spikes and crashes that can hurt metabolic processes. Furthermore, eating almonds throughout the day provides you with a continuous supply of energy to keep you going each day," Khatri says.
2. Walnuts
Walnuts provide a good amount of protein and fiber, both of which help maintain satiety and stabilize blood sugar levels, preventing spikes that can lead to insulin resistance.
"Walnuts have significant amounts of alpha-linolenic acid (ALA), a type of omega-3 fat. This nutrient is essential for the functions of metabolism and brain health. The polyphenols found in walnuts also have anti-inflammatory effects that are beneficial for metabolic well-being," Khatri notes.
3. Chia Seeds
Chia seeds also contain omega-3 fatty acids, which have anti-inflammatory properties that can improve heart health and support metabolic processes.
"Water is absorbed by chia seed, hence expanding the stomach and making one feel satisfied. This is useful for appetite control and prevents overeating. Further, omega-3 fatty acids contained in chia seeds render them anti-inflammatory, thereby promoting a general healthy metabolism," she reveals.
4. Flaxseeds
These tiny seeds are packed with soluble and insoluble fiber, which aids in digestion and helps stabilize blood sugar levels, reducing the risk of insulin spikes. Flax seeds are also a top source of plant-based omega-3 fatty acids, which have anti-inflammatory effects that can support heart health and improve metabolic rate.
"They have lots of lignans and omega-3 fatty acids, which are said to improve metabolic function. Also, it has soluble fiber that helps with blood sugar regulation and digestion. Thus, when you add flaxseeds to your meals, they may induce better metabolism rates as well as improvement of overall wellness," Khatri says.
5. Sunflower seeds
Sunflower seeds are also an excellent source of protein, which is essential for muscle maintenance and metabolic function.
"Sunflower seeds usually contain magnesium and healthy fats, which enhance heart health," Dr. Hook adds.
6. Pistachios
Pistachios are rich in essential vitamins and minerals like B vitamins, magnesium, and potassium, which play crucial roles in energy production and metabolic processes.
"Pistachios are also effective in weight control and improving metabolism. Pistachios contain healthy fats, fiber, and adequate protein. You can enjoy pistachios as a snack or add them to other meals," he says.
7. Pumpkin seeds
Pumpkin seeds contain essential minerals like magnesium, zinc, and iron, which play key roles in energy production, immune function, and overall metabolic health.
"Pumpkin seeds are a healthy option for people trying to manage their weight. Studies have confirmed that pumpkin seeds have a thermogenic effect that enhances metabolism and the burning of excess calories while at rest. The seeds are satiating and contain fiber that improves digestion throughout the day," Dr. Hook notes.
