Nuts are a nutrient-rich food that has been linked to a number of health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes, and some types of cancer. They are also a good source of protein, fiber, vitamins, and minerals.
So, how many servings of nuts should you eat per day to reap these benefits?
According to the 2020-2025 Dietary Guidelines for Americans, adults should aim to eat about 4 servings of nuts per week. A serving of nuts is defined as 1 ounce, or about 28 grams. This is equivalent to about 1/4 cup of nuts.
However, some research suggests that eating more than 4 servings of nuts per week may be even more beneficial. For example, a study published in the journal JAMA Internal Medicine found that people who ate 5 or more servings of nuts per week had a 14% lower risk of dying from all causes, compared to people who ate less than 1 serving of nuts per week.
Another study, published in the journal Circulation, found that people who ate 2 or more servings of nuts per week had a 13% lower risk of developing heart disease, compared to people who ate less than 1 serving of nuts per week.
So, while the current dietary guidelines recommend eating about 4 servings of nuts per week, some research suggests that eating more than 4 servings per week may be even more beneficial.
What are the benefits of eating nuts?
Nuts are a nutrient-rich food that has been linked to a number of health benefits, including:
- Reduced risk of heart disease: Nuts are a good source of unsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease.
- Reduced risk of stroke: Nuts are also a good source of fiber, which can help to lower blood pressure and reduce the risk of stroke.
- Reduced risk of type 2 diabetes: Nuts are a low-glycemic index food, which means that they do not cause a rapid spike in blood sugar levels. This can help to reduce the risk of developing type 2 diabetes.
- Reduced risk of some types of cancer: Nuts are a good source of antioxidants, which can help to protect cells from damage. Some studies have linked nut consumption to a reduced risk of certain types of cancer, such as colorectal cancer and lung cancer.
- Weight management: Nuts are a calorie-dense food, but they are also very filling. This can help to reduce overall calorie intake and promote weight loss.
How to incorporate nuts into your diet
Nuts are a versatile food that can be enjoyed in a variety of ways. Here are a few ideas for how to incorporate nuts into your diet:
- Add nuts to your oatmeal or yogurt.
- Sprinkle nuts on salads or soups.
- Use nuts as a topping for sandwiches or wraps.
- Eat nuts as a snack.
- Make nut butter and spread it on toast or crackers.
- Use nuts in baking recipes.
Are there any risks associated with eating nuts?
Nuts are a healthy food, but there are a few potential risks to be aware of:
- Allergies: Some people are allergic to nuts. If you have a nut allergy, you should avoid eating nuts.
- Gastrointestinal problems: Eating too many nuts can cause gastrointestinal problems, such as gas and bloating.
- Weight gain: Nuts are a calorie-dense food, so eating too many nuts can lead to weight gain.
How to choose the healthiest nuts
When choosing nuts, it is best to choose unsalted and unsweetened nuts. This will help to reduce your intake of sodium and sugar. You should also choose nuts that are not roasted in oil.
Here are some of the healthiest nuts to eat:
- Almonds
- Cashews
- Hazelnuts
- Macadamia nuts
- Pecans
- Pistachios
- Walnuts
Conclusion
Nuts are a healthy food that has been linked to a number of health benefits. Adults should aim to eat about 4 servings of nuts per week. However, some research suggests that eating more than 4 servings per week may be even more beneficial.
