So, the verdict is in favor of almonds, as they are better nutritionally than peanuts as they contain more iron, calcium, magnesium and healthy fats. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
Indeed, a recent study showed that people eating almonds lost 65% more weight than those not eating almonds. When it comes to weight loss, peanuts have a similar effect. In a study of 14,082 people, even though peanut eaters ate significantly more calories, they weighed less than those not eating peanuts.
Peanuts have about the same amount of calories as almonds, cashews, and walnuts, but they win when it comes to protein (with 7 grams per ounce, they have nearly twice as much as walnuts, for example), and are second only to almonds in terms of fiber (2.4 grams vs. 3 grams per ounce).
The five best nuts that may help you lose weight are almonds, cashews, pistachios, hazelnuts, and walnuts. These nuts are rich in several essential nutrients that promote weight loss.
Worst nuts for your diet
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats.
Nuts like almonds, pistachios, walnuts, peanuts, and hazelnuts are a great source of nutrients, such as protein, fat, fiber, vitamins, and minerals. When eaten as part of a nutrient-dense diet, nuts may reduce your risk of heart disease and support immune health, among other benefits.
Almonds are the most nutritionally-dense nuts and said to be king of superfoods by online health food brand, Healthy Supplies. They contain Vitamin E, magnesium, iron, calcium and fibre.
With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content.
Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. So are peanuts — though they are technically not a nut, but a legume, like beans. It's best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits.
23 almonds a day.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.
All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.
Shell-on nuts are also generally unsalted (pistachios are an exception). Try to avoid dry-roasted, salted, flavoured or honey-roasted nuts, which come with extra salt and sometimes sugar too.
Peanuts are a good source of monounsaturated fats, which help reduce LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats may help improve cholesterol levels. Peanuts also contain phytosterols, which help to lower LDL cholesterol.
The number one worst nut to snack on, according to her, is also one of the most common: peanuts. "Peanuts are exposed to aflatoxin, which is a fungus associated with liver cancer," she adds. For context, aflatoxin is a toxic byproduct of a type of mold that falls under the Aspergillus species umbrella.
How many almonds you should eat in a day? Almonds are high in calories. You need to balance your overall calorie consumption to add almonds safely to your diet. Dietitian Ruchika Jain recommends that the safe limit is 6-8 almonds each day.
Want to know an easy way to keep your heart healthy? Just eat 4-5 almonds daily in the morning. Almonds prevent many of the risk factors of heart diseases such as high blood pressure, elevated levels of bad cholesterol or LDL, accumulation of visceral fat, free radical damage, etc.
Kaju gives a lot of energy and also keeps you satiated for a long time. Therefore, you can consume 3-4 cashew nuts everyday for proper weight management.
Berries, especially blueberries contain 0.25 gram of omega 3 fatty acids per 100g serving. They can be a very good addition in your list of vegetarian foods. Berries are quite versatile and easy to incorporate in regular foods.
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
As nutritious as walnuts are, you don't need lots of them to reap the benefits. Also, too much consumption has been associated with gastrointestinal discomfort, allergic reactions, and high-calorie intake, causing weight gain, Make it a routine to stick to anything between 7-10 walnuts per day.
If frequent hunger pangs are melting away your will power, try this delicious food combo (12 Food Combinations That Boost Weight Loss) and you would not be disappointed. Almonds and peanuts promote weight loss with their high protein, fiber, vitamin, and healthy fat content.