Which nuts are low in calories

Generally speaking, the nuts we often eat are actually very high in calories because they contain a lot of fat. Therefore, friends who want to maintain their figure should not eat a lot of nut snacks. Almonds should be the lowest in calories among nuts, mainly because they contain a large amount of dietary fiber, have a peristaltic effect on the intestines, and can promote the body's bowel movement.

Most nuts have a high oil content, including hard-shelled seeds or kernels of woody plants such as walnuts, hazelnuts, almonds, pistachios, pine nuts, torreya, cashews, and macadamia nuts, as well as oil seeds such as peanuts, sunflowers, watermelon seeds, pumpkin seeds, sesame seeds, and sesame seeds.

Nuts do have a high fat content, but the fat they contain is unsaturated fatty acid. The intake of unsaturated fatty acids and high-protein foods in nuts will increase the thermal effect of food to a certain extent, causing eating itself to cause a large amount of energy consumption. In addition, nuts are rich in dietary fiber. Dietary fiber is a polysaccharide that is not easily absorbed by the gastrointestinal tract, is low in calories, and has a strong sense of fullness. So when we eat nuts, we don’t have to eat a lot to feel full.

Nuts also contain a "weight loss weapon" - dietary fiber. Dietary fiber can promote gastrointestinal motility, speed up the passage of food through the gastrointestinal tract, and reduce absorption. It can also soften stools and improve constipation, which is of great significance for weight loss. Other studies have pointed out that nuts contain many active substances, such as polyphenols, catechins, epicatechins, etc. These substances can promote metabolism and have certain weight loss effects.

Although nuts are effective in weight loss, it does not mean that you can eat them as much as you want. Almost all food that can be put into your mouth will provide calories. If you eat too much, even if the food has the effect of losing weight, it will not help you lose weight. Even apples, which we often say are good for weight loss, can make you fat if you eat too much, let alone nuts?

Nuts with higher calories: pine nuts, sunflower seeds, and walnuts, all exceed 600 kcal/100 grams, ranking the top three. You can choose them carefully during weight loss. Nuts with lower calories: Almonds, with 503 kcal/100 g and 43% fat content, are the lowest in calories among the above nuts and can be eaten in moderation during weight loss. Nuts with the lowest fat content: Cashews. The fat content of cashews is 37%, which is the lowest among the common nuts mentioned above, and they are also lower in calories. The cholesterol content of all nuts is zero and will not increase the burden on cardiovascular patients.

Nuts with high dietary fiber content: Almonds (the almonds in the supermarket) have a dietary fiber content of 18.5 grams per 100 grams, ranking first. Dietary fiber helps increase satiety and reduce fat absorption. At the same time, dietary fiber has zero calories, making it a healthy nutrient that is beneficial for weight loss.

To sum up, Badam is the first healthy nut that can be chosen during weight loss due to its lowest calories and highest dietary fiber. Cashews are ranked second due to their lower calories and lower fat. Friends who want to lose weight can choose the appropriate amount according to their preferences.