To many a conventional dieter, nuts may seem like the enemy and a definite no. Well they’re scared of the fat of course, but fat-burners need not fear because we embrace the fat (sugar-burner dieters can take they’re fat-free ‘lean’ meals, but I’ll take the nuts please!). Of course we always want to look at the types of fats we’re consuming (we don’t want those toxic fats found in vegetable oils and such), and lucky for us nuts provide ‘good’ fats and many other nutrients. Nuts tend to be a good source of protein and because of their fat content they’re a good energy source for the fat-burner. Some nuts provide those essential omega-3 fatty acids; whereas some provide monosaturated fats (that help regulate blood lipids and protect from cardiovascular deterioration). Most are a good source of the major B vitamins: thiamine, riboflavin, and niacin. Plus nuts provide that all important satiety and don’t leave you hungry. Lets take a closer look at some of these nuts!
ALMONDS (we’ve discussed this before): A good source of calcium and magnesium. They can help reduce heart disease, protect against cardiovascular disease and diabetes, boost energy, and help protect against gallstones.
BRAZIL NUTS: 7% of their fat content is omega-3’s and over half are monosaturated. They’re a very good source of magnesium and a good source of selenium.
CASHEWS: High in antioxidants and lower in fats than other nuts (although higher in carb content). Good source of copper, magnesium, and phosphorus. Promotes cardiovascular health.
HAZELNUTS: over 65% monosaturated fats. A good source of calcium.
MACADAMIA NUTS: king of monosaturated fats– a whopping 83% and a measly 3% of omega-6 polyunsaturated fats. They are lower in protein than other nuts.
PECANS: Some may be scared away by pecans fat content, but studies down have not been conducive on them and weight gain. Once again they’re a little lower in protein, but over 2/3 full of monosaturated fats.
PINE NUTS: these babies are expensive, but for what its worth they an excellent source of thiamine
PISTACHIOS: good source of calcium, magnesium, vitamin A, and protein
PUMPKIN SEEDS: Promote prostate health, protect men’s bones, and anti-inflammatroy benefits for those with arthritis. They’re a good source of essential fatty acids, potassium, phosphorus, magnesium, manganese, zinc, iron, copper, protein, and vitamin K.
SESAME SEEDS: A very good source of manganese and copper; they are also a good source of calcium, magnesium, iron, phosphorus, thiamin, zinc, fiber, and monosaturated fat. The anti-oxidant, lignan, is also anti-carcinogenic. They may help relieve rheumatoid arthritis and support vascular and respiratory health.
SUNFLOWER SEEDS: may help provide anti-inflammatory and cardiovascular benefits and prevent cancer. They’re an excellent source of vitamin E and linoleic acid, fiber, protein, magnesium, and selenium.
WALNUTS: good portions 15% protein, 65% fat, and 16% carbohydrates. I personally don’t like walnuts because they can turn rancid in the body.
So you see, there are no reasons to fear nuts! Eat nuts and still lose weight, for more information on our fat-burner programs check out our website: bodychange.net