We all know that nuts have a lot of heart-healthy fats, protein, vitamins, and minerals. Believe it or not, there are some that are healthier for us than others.


God uses nature to show that good things can come in small packages, and nuts are no exception. But, we can get too much of them. Nuts are high in fat but also high in calories. You can use a handful to tide you over until your next meal; however, a few more of those handfuls can completely ruin your meal. Nuts are a healthier choice but can quickly become detrimental to your diet when paired with salty and sugary toppings. Let’s look at some of the pros and cons as well as the best and worst nuts you can buy in the supermarket today.


  1. Really Good Nuts for Your Diet – Almonds, Cashews, and Pistachios


When you look in terms of calories per ounce, all nuts are about equal, in moderation, and can be a healthy addition to any diet. The mix of protein, omega-3 fatty acids, and fiber can help you feel full and may even suppress your appetite. If you are looking for the lowest calorie nut, try almonds, cashews, or pistachios at 160 calories per ounce. You need to stay clear of nuts that are packaged or roasted in oil. The best way to eat your nuts is raw or dry roasted. Oil-roasted nuts are heavy in omega-6, unhealthy fats and will destroy nutrients in the nuts.


  1. The Worst Nuts for Your Diet – Macadamia Nuts and Pecans


When you look at these two nuts ounce for ounce, they have the most calories at 200 per ounce. They also have the lowest amount of protein and the highest amount of fat. But, they are still good nuts. If you are practicing portion control, you can still have any raw nut, and you can get good, healthy fats and nutrients.


  1. Nuts for Your Heart – Walnuts


All nuts are heart healthy, but walnuts have the highest amount of heart-healthy alpha linoleic acid (ALA), which is a type of omega-3 fatty acid that is found in plants. This can help with heart arrhythmia because the walnuts are effective at reducing inflammation and oxidation in your arteries after you eat a fatty meal. It’s recommended to eat around eight walnuts a day.


  1. Nuts for Your Brain – Peanuts


Peanuts are technically a legume but are generally referred to as a nut. They are high in folate, which is a mineral essential for your brain to develop and can protect against cognitive decline. They are perfect for vegetarians and pregnant women. Just like other nuts, peanuts are also full of brain-healthy fats and Vitamin E. There’s about 170 calories in one ounce of peanuts.


  1. The Best Nuts for Men – Brazil Nuts and Pecans


Brazil nuts are full of selenium, which is a mineral that protects against prostate cancer and other diseases. You can find a whole day’s worth of selenium in just one nut. But, you need to be careful with these nuts because research shows that too much selenium is linked to higher risk of type 2 diabetes. Pecans are also a good nut for men’s health. They have beta-sitosterol, which is a plant steroid that will help relieve symptoms of benign prostatic hyperplasia (BPH – an enlarged prostate). One ounce contains 200 calories.


  1. The Best Nuts for Disease Prevention – Almonds


They are relatively low in calories and have more calcium than any other nut. They are also rich in fiber and Vitamin E. This little nut is a powerful antioxidant that will help fight off inflammation and other health conditions, such as lung cancer and age-related cognitive decline. Their versatility makes them the go-to nut.


You don’t have to think too hard when deciding which is the best nut overall. Just pick any of them. You can get mixed nuts, and you will have the best variety of nutrients and antioxidants.