Despite being high in fat and calories, nuts and seeds may help you lose weight.
These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they’re easy to add to your routine.
Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.
Chia seeds
Chia seeds are among the most nutrient-dense foods on the planet. Single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
Macadamia nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
Traditional unfermented food uses of soybeans include soy milk. A 100-gram reference quantity of raw soybeans supplies 1,866 kilojoules (446 kilocalories) of food energy and are 9% water, 30% carbhydrates, 20% total fat and 36%
It turns out that just a handful of nuts a day keeps the doctor away. 30-year Harvard study tracking 119,000 men and women found that those who ate nuts nearly every day lowered their mortality risk by 20% compared to those who never ate nuts. Researchers suggest that nuts may promote longevity because they’re packed with healthy fat, protein, vitamins and antioxidants.
Some people mistakenly think the high fat content in nuts can make you gain weight, but they’re actually a slimming snack. 2007 Mediterranean study found that frequent nut consumption was associated with a reduced risk of weight gain. Nuts fill you up so you’ll be less likely to reach for unhealthy foods. Jump-start your mornings by adding nuts to your breakfast of oatmeal, cereal, or yogurt.