Whether on their own or sprinkled over a meal, nuts can make for a healthy snack for weight loss.
While higher in calories than other snacks, they are a good source of healthy fats that can play an important role for anyone looking to lose weight.
“The fat and protein in the nuts help keep you full, so you don’t need to eat a lot of them to reap the weight-loss benefits,” says Natalie Rizzo, a registered dietitian and TODAY.com nutrition editor.
Snacking on nuts can also help keep you from overeating, she says.
Here are four of the best ones to incorporate into your diet, plus, her top pick.
What’s the No. 1 healthiest nut for weight loss?
While there a few nuts Rizzo would recommend for weight loss, one stands out among the rest because of the amount you can munch on while benefiting from its many nutrients.
Pistachios
Pistachios are packed with protein and can be chopped up for a crunchy topping to a healthy meal.
At six grams per ounce, pistachios are packing tons of protein. They also are high in vitamin B6, which helps with brain development and immune system health, according to the Mayo Clinic.
“Since they are smaller, a one-ounce serving is about 49 nuts,” Rizzo points out. Compared to a similar serving size of almonds, that number goes down to 23 nuts. Now, Rizzo’s not suggesting you count your nuts, but you can snack on more pistachios than you can the other nut options and which helps to ensure you’re not feeling deprived.
When you’re feeling peckish pistachios make for a perfect snack on their own or they can be combined with seeds for a healthy, high-fiber snack.
Chopping them up makes a crunchy topping for chicken and fish to up the protein on your next meal, and they can also add a tasty texture to chicken salad and vegetables.
Best nuts for weight loss
If pistachios aren’t your thing or you’re looking to mix up your snack options, there are a few other nut options Rizzo says will keep you satiated.
Almonds
Almonds can be roasted or added to a salad for a protein boost.
Like pistachios, almonds also have six grams of protein per ounce which helps you feel more full after eating and assists with muscle growth.
They are also a versatile option that can be enjoyed on their own or with a wide selection of meals.
“I like to snack on almonds between meals, add them to salads and oatmeal, and roast them with some cinnamon and a dash of maple syrup for a sweet treat,” Rizzo said.
Peanuts
Peanuts can be a quick source of protein.
Yet another choice high in protein, peanuts pack seven grams per ounce to help keep hunger at bay.
They are technically legumes, but they’re often celebrated among nuts.
“You can add peanuts to a homemade trail mix or mix natural peanut butter into smoothies or overnight oats,” Rizzo says. “Opt for natural peanut butter with just a little bit of salt and no other additives like sugar or oil.”
Walnuts
Walnuts are packed with healthy fats.
Walnuts don’t contain as much protein as the other nuts at four grams per ounce, but they are packed with 18 grams of healthy fats per ounce to help lower cholesterol and triglycerides, energy-storing fat cells.
A one-ounce serving is about 185 calories, compared to about 165 for almonds, so you don’t need many walnuts to get the nutritional boost.
“A little bit of walnuts goes a long way in regulating hunger,” Rizzo says.
Since they are a little more fatty, Rizzo recommends grinding them to put in dips for an extra creamy texture. Walnuts can also be used in place of pine nuts to make pesto for pasta and chicken.
This article was originally published on TODAY.com
