Nuts get a bad rap since they're high in calories and fat, but that reputation isn't really deserved. First of all, the fats in all nuts are monounsaturated, the heart-healthy kind that doesn't clog your arteries or raise bad cholesterol levels. Second, because they are high in fat and protein, eating a handful can be a satisfying snack that keeps the hunger pangs at bay.
According to a new study, eating a handful of walnuts a day can suppress hunger and make you feel fuller for longer.
Research from the University of Georgia indicated that the nut contains high amounts of polyunsaturated fats which prevent overeating. These polyunsaturated fats dial down the hunger hormone and increase feeling of fullness.
Polyunsaturated fats are also found in oily fish or oils such as grapeseed. However, as you can imagine, these are not as easy or pleasant to snack on.
"Appetite hormones play an important role in regulating how much we eat. These findings tell us that eating foods rich in polyunsaturated fats, like those found in walnuts, may favorably change appetite hormones so we can feel fuller for longer," nutritionist Professor Jamie Cooper explained.
When you combine nuts with a healthy diet, you will lose more weight and more body fat, according to many studies. Not only that, the antioxidants in all types of nuts can protect your heart, your brain, and your body from all sorts of diseases.
Like any good-for-you-food, don't overdo (no more than a couple of handfuls a day). You can sprinkle nuts in salads and oatmeal, spread nut butters on fruit or veggies, or just eat them alone as snacks.
This post was written by Linda Rodgers and Elizabeth Bennett.
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Walnuts are nutritional powerhouses, loaded with antioxidants and omega-3 fatty acids. Eating 14 walnut halves a day for a few months can help blast belly fat, according to a study published in the Nutrition Journal. It can also lower the levels of blood fats (triglycerides) and raise good cholesterol, HDL, which is good for your heart. Another perk: Walnuts, with their anti-inflammatory properties, can protect against certain types of cancers.