by Brad Gouthro, Certified Personal Trainer and Certified Nutrition & Wellness Specialist
Author of the hottest new Fat Loss & Ab Workout program: Awaken The Abs Within – 7 Secrets To Lose Belly Fat

 

Nuts can be a food that people shy away from because of the high amounts of fat. If you’re one of this fat phobics…stop! It’s all about the quality of the fat. Nuts are low in unhealthy fats and high in healthy fats. These healthy fats can help stabilize blood sugar and control your appetite, thus helping you lose belly fat and get six pack abs. It’s true, they are high in calories, however the quality of the calories are coming from healthy fats and protein (and fiber) which are nutrients that will quickly fill you up. Therefore, you rarely can eat too many. A study by Jiang et al showed that women with diets rich in nuts helped reduce the risk of developing diabetes.  Even though the subjects consumed more nuts, it didn’t affect body fat levels.

Not only will nuts help you find your abs, they’re also full of vitamins, minerals and healthy fats that are essential to your body. Due to today’s over processing of foods, it’s becoming harder and harder for people to obtain the proper amount of minerals via diet. This is making our society more and more deficient in minerals. Nuts such as pistachios are packed full of minerals such as copper, magnesium, manganese, phosphorous, and potassium. Copper helps form connective tissue and creates necessary biochemical reactions in the body.  Similar to copper, Magnesium is necessary for over 300 biochemical reactions in the body and is good for your heart and blood pressure. Manganese is important for reproduction, growth, skeletal and connective tissue, and helps metabolize fat and carbohydrates (a good thing for your six pack abs). Phosphorous helps develop strong teeth and bones and helps prevent osteoporosis (with the help of calcium). Potassium is an electrolyte that helps keep your body in a proper acid/akaline balance. Similar to manganese, potassium also helps metabolize carbohydrates and helps form protein and build muscle.

A study by Griel et al also proved that nuts help increase good cholesterol (HDL) and decrease bad cholesterol (LDL).

One thing to note is that not all nuts are of equal nutritional value. Even though almonds, pecans, and walnuts tend to be the most nutritious, other lesser known nuts like pistachios are also packed full of over 30 vitamins, minerals, and other nutrients.

Be sure to always choose all natural, organic, raw, unsalted nuts. Many times nuts can be heavily salted.

The nutritional breakdown of 7 of the healthiest nuts are profiled below.

Almonds

Nutritional Info (1 oz):

Calories: 164
Protein: 6g
Fat:  14 g
- Saturated Fat: 1.1 g
- Monounsaturated Fats: 9.1 g
- Polyunsaturated Fats: 3.5 g
Fiber: 3.3 g

With high levels of mono and polyunsaturated fats, almonds can reduce total cholesterol and raise healthy cholesterol (HDL). They’re low in carbs and high in fiber and vitamin E (good for skin and eyes).

Cashews

Nutritional Info (1 oz):

Calories: 163
Protein: 4 g
Total Fat:  13 g
- Saturated Fat: 2.6 g
- Monounsaturated Fats: 7.7 g
- Polyunsaturated Fats: 2.2 grams
Fiber: 0.9 g

Cashews have a higher fat content than most nuts but it’s a healthy fat that can help fight diabetes and heart disease. They also can higher levels of magnesium and copper which are minerals to help maintain proper body functioning.

Peanuts

Nutritional Info (1 oz):

Calories: 166
Protein: 7 g
Total Fat: 14 g
- Saturated Fat: 2.0 g
- Monounsaturated Fats: 7.0 g
- Polyunsaturated Fats: 4.4 g
Fiber: 11.7 g

These guys are loaded with fat fighting fiber, vitamins, minerals, and other nutrients such niacin, Co-enzyme Q10, antioxidants, and resveratol that have been linked to help fight heart disease and some forms of cancer.

Walnuts

Nutritional Info (1 oz):

Calories: 185
Protein: 4 g
Total Fat: 18 g
- Saturated Fat: 1.7 g
- Monounsaturated Fats: 2.5 g
- Polyunsaturated Fats: 13.4 g
Fiber: 1.9 g

Walnuts are a great source of heart healthy fats including a large amount of polyunsaturated fats to help lower the risk of heart disease. They’ve also been shown to decrease cell damage from free radicals as they’re full of antioxidants.

Pecans

Nutritional Info (1 oz):

Calories: 196
Protein: 3 g
Total Fat: 20 g
- Saturated Fat: 1.8 g
- Monounsaturated Fats: 11.6 g
- Polyunsaturated Fats: 6.1 g
Fiber: 10.4 g

Lots of fiber in pecans. In a 1 oz serving of pecans, you’re getting approximately 10% of your daily fiber requirement. They are also loaded with heart healthy fat to help lower bad and raise good cholesterol. Pecans are also high in vitamin A, potassium, calcium, and other necessary trace minerals for optimal body functions.

Macadamia Nuts

Nutritional Info (1 oz):

Calories: 203
Protein: 2 g
Total Fat: 22 g
- Saturated Fat: 3.4 g
- Monounsaturated Fats: 16.8 g
- Polyunsaturated Fats: 0.4 g
Fiber: 2.3 g

Macadamia nuts are heart healthy by helping reduce total and bad (LDL) cholesterol and triglycerides. They’re loaded with monounsaturated fats which help reduce heart risks.

Pistachios

Nutritional Info (1 oz):

Calories: 161
Protein: 6 g
Total Fat: 13 g
- Saturated Fat: 1.6 g
- Monounsaturated Fats: 6.8 g
- Polyunsaturated Fats: 3.9 g
Fiber: 2.9 g

Pistachios are loaded with minerals such as copper, phosphorus, and manganese, magnesium, and potassium. Most people’s diets are low in fiber. Pistachios contain high amounts of fiber which helps satisfy your appetite, fight cancer, and control blood sugar levels. They contain high levels of muscle building protein, heart healthy fats, and anti-oxidants that protect your cells from aging and disease caused by free radicals.  They also are a rich source of B vitamins which help provide energy and fight infections. Lastly, pistachios contain good levels of lutein and zeaxanthin which are great for eye health.

So if you’re looking for a quick healthy snack that will fill you up and help you lose belly fat…nuts are for you. Keep a stash with you at the office to stop you from raiding the vending machine! And remember to choose all natural, organic, raw, unsalted nuts.

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