1. Almonds
Almonds are rich in protein and dietary fiber, both of which promote feelings of fullness and satiety. This can help control hunger and reduce overall calorie intake, aiding in weight loss. The magnesium content in almonds plays a role in insulin sensitivity and glucose metabolism, which can help stabilize blood sugar levels and reduce the risk of type 2 diabetes.
"Almonds help regulate insulin and slow the digestion of sugars," says Dr. Bonza.
2. Walnuts
Walnuts are packed with essential nutrients, including vitamins, minerals, and antioxidants. They provide magnesium, which is important for insulin sensitivity and glucose metabolism, as well as other nutrients that support overall health. Walnuts are also rich in polyunsaturated fats. Healthy fats can increase satiety, reduce hunger, and prevent overeating. Including healthy fats in your diet helps you feel full and satisfied, which can aid in weight loss.
"Walnuts improve endothelial function and decrease inflammation," Dr. Bonza explains.
3. Pistachios
The combination of protein, healthy fats, and fiber in pistachios helps slow the digestion and absorption of carbohydrates, leading to more stable blood sugar levels. This can reduce the risk of insulin spikes and crashes, which are often associated with increased hunger and cravings.
"Pistachios have the potential to decrease postprandial glucose and enhance insulin sensitivity," notes Dr. Bonza.
4. Cashews
Cashews are a good source of magnesium, a mineral that plays a crucial role in glucose metabolism and insulin sensitivity. Adequate magnesium intake can help improve blood sugar control and reduce the risk of insulin resistance. Cashews are satisfying and can be eaten in moderation as a snack. A typical serving size is about 1 ounce (roughly 18 cashews), which can provide a satisfying snack without excessive calories.
"Cashews help in the metabolism of glucose and insulin," says Dr. Bonza.
5. Brazil Nuts
Brazil nuts are one of the richest food sources of selenium. Selenium is an essential mineral that plays a role in thyroid function, metabolism, and glucose regulation. While Brazil nuts are not as high in protein and fiber as some other nuts, they still provide these nutrients, which can help you feel full.
"Brazil nuts are a rich source of selenium and can be easily incorporated into one's diet as a snack or added to meals for an extra boost of this crucial mineral," Nanavati says.
6. Pecans
Pecans are rich in healthy fats, particularly monounsaturated fats and omega-6 fatty acids. These fats can help improve insulin sensitivity, leading to better glucose regulation and stability. Pecans provide protein and dietary fiber, which can help control appetite, reduce overall calorie intake, and support weight-loss efforts.