One of the best parts of the paleo diet is the variety of delicious and nutritious snacks it offers. Nuts and seeds are among the most enjoyable and fulfilling options, and they come packed with essential nutrients that can significantly improve overall health. Among the wide assortment of nuts available, walnuts and almonds stand out as favorites due to their powerful health benefits.
The Wonder of Walnuts
Walnuts have long been praised for their numerous health advantages, even by critics of the paleo diet. These nuts contain an impressive range of health-boosting properties that make them essentials in a nutrient-dense diet. Some of the most notable benefits of walnuts include:
- Reduced inflammation: Consuming walnuts can help lower inflammation and oxidative damage that result from fast food.
-
Reduced risk of colon cancer: A study conducted in Korea revealed that certain compounds in walnuts can slow the growth of colon cancer cells.
-
Improved gut health: Walnuts are considered prebiotic, as they contain fiber and fats that promote beneficial gut bacteria, thus helping with digestion and potentially aiding weight loss.
-
Better brain health: As we age, nutrients in walnuts like folate, selenium, polyphenols, and magnesium help maintain optimal neural health.
-
Improved cardiovascular health: Research at the University of California discovered that fatty acids in walnuts, specifically alpha-linolenic acids and linoleic acids, promote better vascular function.
These effects can be attributed to the natural components found in walnuts, such as fiber, healthy fatty acids (including the plant-based omega-3 alpha-linolenic acid), and vitamin E.
The Allure of Almonds
Almonds offer an equally impressive range of health benefits, as discovered through scientific research. Studies focusing on the effects of almonds as a snack option for pre-diabetic individuals revealed that daily consumption of 250 calories (1.5 ounces) of almonds did not cause weight gain. Instead, it helped participants control their appetite, maintain steady blood sugar levels, and consume ample amounts of vitamin E.
Another study examined how daily intake of 250 almond calories affected overweight individuals seeking to avoid heart disease. Over the course of six weeks, participants experienced reduced waistlines and lost inflammatory belly fat that has been associated with heart problems.
Besides their advantageous health properties, almonds also provide a good source of protein (6 grams per ounce), potassium, magnesium, and vitamin E.
The Nutrient Bounty of Nuts
Nuts not only taste fantastic, but they’re also easier on blood sugar than refined snacks like chips and candy. True nuts have no effect on blood sugar, and even seeds referred to as nuts, like cashews, only cause a gentle increase in blood sugar. Additionally, people who consume nuts regularly tend to live longer and generally have a lower risk of developing cancer.
The numerous health benefits of nuts highlight the misguided nature of low-fat diets. While refined fats like cottonseed and corn oil should be avoided, the healthy fats found in nuts should not. It’s worth noting that individuals who consume more nuts generally weigh less than those who don’t.
Give other nut varieties a try as well. Pistachios are rich in healthy fats, Brazil nuts offer a plethora of selenium, and chestnuts are the only nut that contains vitamin C.
In conclusion, incorporating nuts like walnuts and almonds into your regular snacking routine is not only a tasty choice but a highly beneficial one for your overall health. These nutrient-rich nuts will help improve your digestion, promote brain and cardiovascular health, reduce inflammation, and maintain a healthy weight. So next time you’re searching for a satisfying snack, reach for a handful of these health-boosting nuts.
