Between-meal snacks can often damage your health and sabotage your weight and willpower. However, we still love our snacks, and they make up almost 400 calories per day, or 24 percent of our average daily caloric intake. Of course, I wouldn’t ask you to stop eating snacks altogether. Instead, I want to introduce you to a delicious and satisfying snack that not only prevents weight gain but also promotes weight loss and slows down aging.
The satisfying super-snack
The snack that can achieve all these incredible benefits is tree nuts. Examples of tree nuts are almonds, walnuts, Brazil nuts, hazelnuts, pecans, cashews, and others.
Tree nuts are full of healthy fats that trigger key gratification hormones, satiating your appetite. Research shows that when consuming tree nuts, you’re more likely to reduce your intake of “empty calories.” Empty calories are foods high in energy but low in nutrients, such as cookies, brownies, cakes, crackers, donuts, muffins, popcorn, pretzels, and candy bars.
When you consider these empty snacks’ accumulated impact over time, the consequences include weight gain, nutrient deficiencies, and various health problems—all from seemingly harmless snacking.
Improved health
However, by swapping all those empty snacks for tree nuts, your appetite will be content, and your body will thank you. Tree nuts are full of healthy fats that provide your body with essential anti-inflammatory benefits, including monounsaturated and omega-3 fatty acids.
You may be wondering if consuming the extra fat in tree nuts will make you gain weight. The answer is no. People who consume tree nuts two or more times a week have a lower risk of weight gain by as much as 31 percent. People who consume about one ounce of tree nuts per day have a higher weight-loss success.
Additionally, by snacking on tree nuts, you’ll reduce your intake of refined carbohydrates and added sugars. This dietary change offers numerous health benefits, such as:
- Blood glucose regulation
- Better hormone function
- Improved metabolism
- Reduced inflammation
- Heart protection
- Slower rate of aging
Anti-aging benefits
It may seem unbelievable, but swapping to nutty snacks can help maintain your youthful glow! The super nutrient content of tree nuts provides antioxidant protection against free radicals and DNA damage that leads to rapid aging.
To start enjoying these health benefits, simply replace your empty snacks with a handful of tree nuts.
Nutritional powerhouses
Tree nuts are loaded with micronutrients, such as vitamins A and C, folate, calcium, iron, magnesium, zinc, potassium, and fiber. Not only do these nutrients provide the anti-aging benefits mentioned earlier, but they also contribute to your overall well-being.
Different tree nuts offer diverse nutritional benefits. For example:
- Almonds are high in vitamin E, magnesium, and healthy fats, making them great for heart health.
- Brazil nuts are rich in selenium, which supports thyroid function and the immune system.
- Walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for brain health and reducing inflammation.
- Hazelnuts contain fiber, protein, vitamins, and minerals that help improve heart health, manage diabetes, and maintain healthy skin.
Variety is key
While tree nuts offer numerous health benefits, variety is crucial. Be sure to mix it up and include various tree nuts in your snacking routine. This ensures you receive a wide array of nutrients to maximize your health.
Next time you reach for a snack, consider the benefits of choosing tree nuts instead of empty calories. Your body will thank you for making the switch.
