Do you love to eat nuts? I sure do, but I never knew the health benefits of nuts until I became a prepper. As a prepper, it is always important to stock up on high-nutrient foods you love and that keep for a long time. And nuts are one of the many things I store. I am updating this post from 3-17-2020. I no longer use the word prepper. LOL!
What are Nuts?
We all probably know what a nut looks like, but do we really know what it is? A nut is a seed that you can eat. They are high in fat and calories.
Nuts have a hard, inedible outer shell that must be cracked to release the kernel inside, which we eat. However, you buy most nuts already shelled at the store. I typically buy all of my nuts at Costco and freeze them. I do not freeze my M & M’s to go with them, just a side note.
Here are some of the most common types of nuts you can buy:
Most people will think of peanuts as nuts, but they are actually legumes like beans or peas. They are referred to as nuts because they share similar characteristics and nutritional value.
7 Health Benefits of Nuts
Did you know that nuts offer you more than just a good source of protein? There are a plethora of health benefits to eating nuts, but I am going to focus on the 7 big ones.
#1 They are Packed with Nutrients
As you may know, nuts are jam-packed with nutrients your body needs. Just one ounce of mixed nuts contains the following nutrients:
- 173 calories
- 5 grams of protein
- 16 grams of fat
- 6 grams of carbs
- 3 grams of fiber
- 12% of your daily vitamin E
- 16% of your daily magnesium
- 13% of your daily phosphorus
- 23% of your daily copper
- 26% of your daily manganese
- 56% of your daily selenium.
Not all nuts have the same nutritional value. Some are higher in different nutrients. Additionally, the carb content varies depending on which nuts you eat. For example, hazelnuts only have 2 grams of carbs, whereas cashews have 8.
That said, nuts are an excellent source of protein for a low-carb diet.
#2 Nuts Have Tons of Antioxidants
You need antioxidants to combat oxidative stress by neutralizing free radicals in your body. In other words, toxins will wreak havoc in the absence of antioxidants. These toxins can cause cell damage.
Eating nuts is just as good for you as drinking grape juice or eating other foods high in antioxidants.
#3 They Help You Lose Weight
If you are looking to lose weight, almonds have consistently been proven to reduce weight, according to studies.
Although nuts are considered high-calorie foods, they are pretty low in carbs. Carbs tend to contribute to weight gain. Because nuts are high in calories and low in carbs, they help to keep you feeling full longer.
Thus, you eat less. Additionally, protein is a much better source of energy than carbs.
#4 Nuts Lower Cholesterol
Nuts, specifically pistachios, have been shown to lower triglycerides in people.
Cholesterol is a type of fat found in your blood. You need cholesterol to make vitamin D, hormones, and to help digest some foods.
However, like all things, too much of a good thing isn’t good at all. High levels of cholesterol can increase your chance of heart disease and stroke.
Nuts work at lowering cholesterol due to their high content of monounsaturated and polyunsaturated fatty acids. These are good cholesterol that help remove bad cholesterol.
#5 Nuts are Beneficial for Those with Type 2 Diabetes
Because nuts are low in carbs, they don’t raise blood sugar very much. This means that those who have type 2 diabetes can eat them without worrying that their blood sugar will spike to sugar levels. Always discuss with your medical professional what is safe for you.
#6 They are High in Fiber
Nuts are high in fiber, and fiber has a plethora of its own health benefits. Your body doesn’t digest fiber, but the bacteria in your colon will.
Fiber is great for gut health. The gut bacteria ferment fiber, producing beneficial short-chain fatty acids. These fatty acids have powerful benefits, such as improving gut health, reducing your risk of diabetes, and preventing obesity.
Additionally, fiber helps you to feel full, thus making you eat fewer calories throughout the day. In fact, one study reports that consuming 18-36 grams of fiber daily can reduce calorie intake by 130 calories.
#7 Reduces Risk of Heart Attack or Stroke
Let’s face it, nuts are good for your heart. Because they help with weight loss and lower cholesterol levels, they reduce your chance of having a heart attack or stroke.
Too much bad cholesterol and obesity are the number one contributors to heart attacks and stroke. So, instead of grabbing those potato chips, open some nuts.
Top 5 Nuts to Eat for Better Health
The health benefits of nuts far exceed the fact that they are high in calorie intake. However, as stated above, not all nuts have the same nutritional value.
Some nuts are actually healthier for you than others. Here are my top 5 picks:
Related: Quick and Healthy Spicy Nuts Recipe
#1 Almonds
Almonds combat cholesterol. One serving of almonds offers you the following nutrients:
- 161 Calories
- 14 grams of Fat
- 6 grams of Protein
- 6 Carbs
- 3.5 grams of Fiber
- 37% of your daily Vitamin E
- 19% of your daily Magnesium
Find out how to make the best Almond Cake here!
#2 Pistachios
Pistachios are used for their fiber. One serving offers the following nutrients:
- 156 Calories
- 12.5 grams of Fat
- 6 grams of Protein
- 8 Carbs
- 3 grams of Fiber
- 3% of daily Vitamin E
- 8% of daily Magnesium
#3 Walnuts
Walnuts are popular for their omega-3 fatty acids. One serving offers you the following nutritional benefits:
- 182 Calories
- 18 grams of Fat
- 4 grams of Protein
- 4 Carbs
- 2 grams of Fiber
- 1% of your daily value of Vitamin E
- 11% of your daily Magnesium
#4 Cashews
Cashews offer many nutritional benefits, including helping lower blood pressure. Here is what 1 serving offers you:
- 155 Calories
- 12 grams of Fat
- 5 grams of Protein
- 9 Carbs
- 1 gram of Fiber
- 1% of your daily Vitamin E
- 20% of your daily Magnesium
#5 Pecans
Pecans make great dessert foods, but they also provide a lot of nutrition. One serving offers you the following nutritional benefits:
- 193 Calories
- 20 grams of Fat
- 3 grams of Protein
- 4 Carbs
- 2.5 grams of Fiber
- 2% of daily Vitamin E
- 8% of daily Magnesium
How to Store Nuts
Nuts are great to have in your pantry. The problem is that they have a limited shelf life. This is because nuts contain high levels of oil rich in unsaturated fats.
Unsaturated fats are very delicate when they are exposed to heat, light, and oxygen. When exposed to these conditions, they can decompose and turn rancid, giving the nuts a harsh, bitter taste.
Airtight containers are your first step, but you also need to put them in a cool, dark spot. However, they will only last in a pantry for a few months. If you want your nuts to last longer, you need to keep those babies cold!
If you store them in the refrigerator, they can last up to six months. However, if you store them in the freezer, they can last up to 1-year! Right or wrong, I have stored them up to two years, and I still used them from the freezer.
Final Word On Health Benefits of Nuts
Because nuts offer so many health benefits and can be easily stored, I would recommend stocking your pantry with nuts you will eat within 3 months. The rest, freeze them in airtight containers. They will be a great source of nutrition when we need it.
You can easily eat them raw and get many of your daily nutritional needs.
Which nuts do you prefer? Share your opinion in the comments below! Thanks again for being prepared for the unexpected. May God bless this world, Linda
Copyright Images: Almonds AdobeStock_294396762 by Looker_Studio, Pistachio AdobeStock_243773554 by New Africa, Walnuts AdobeStock_81173483 by Igorop17, Cashews AdobeStock_235478641 by Alexander, Pecans AdobeStock_102825917 by Gresei, Nuts Depositphotos_55254419_s-2019
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