EatSafe3 Registered Dietitians Agree: This Is The Healthiest Nut
What Makes a Nut "The Best"?
All nuts provide important nutrients, like fiber, healthy fats, protein, vitamins, and minerals, so there's no one "best" nut. However, some nuts do stand out due to their effects on health, ease of use, and nutrient composition.
When it comes to naming the healthiest nut, we looked at the following factors:
- Nutrient density: Nuts are high in calories, but they're also loaded with nutrients. The healthiest nuts deliver a variety of vitamins and minerals plus a dose of fiber, healthy fats, and protein per serving.
- Potential health benefits: All nuts are beneficial for health, but some nuts, like almonds, have decades of scientific research to back their positive effects on weight, heart health, and more.
- Protein and fiber: Protein and fiber support healthy weight management by helping you feel full after eating. Fiber is also important for managing cholesterol levels and promoting gut health, while protein is critical for muscle and bone health, immune function, and more.
- Protective plant compounds: Some nuts are rich in protective plant compounds, like carotenoid antioxidants.
- Versatility: Versatility matters when choosing the best nut. Some types work well as a snack or as an ingredient in salads, baked goods, and other recipes, making them easier to enjoy every day.
Why Dietitians Love Almonds
Dietitians love almonds due to their impressive nutrition profile, potential health benefits, and versatility.
"Almonds are a good source of plant-based protein, providing roughly 6 grams per 1-ounce serving, exceeding the protein content of many other tree nuts, including cashews and walnuts."— Mara Burroughs, Registered Dietitian
Studies show that eating almonds can increase the growth of beneficial bacteria in your gut that support digestive health.
Additionally, almonds stand out for their high levels of heart-healthy unsaturated fats and vitamin E, a nutrient that protects cells from oxidative stress. Studies show that people who eat more foods rich in healthy fats and vitamin E, like almonds, have a lower risk of developing heart disease. Almonds are also a good source of magnesium, a mineral needed for healthy blood pressure and blood sugar regulation.
Nutrition Breakdown
Almonds are packed with nutrients. Here's the nutrition breakdown for a 1-ounce serving of almonds:
How to Use Almonds
Here are a few dietitian-recommended ways to use almonds:
- Dawn Jackson Blatner, RDN, CSSD, recommends using almonds as a topping for smoothie bowls, protein oatmeal, and salads.
- Janelle Bober, MS, RDN, liked to use almonds as a substitute for pine nuts in homemade pesto.
- Mara Burroughs tosses almonds into her smoothies to add nuttiness and a creamy texture.
Dietitians also suggest pairing almonds with fruit and cheese for a filling snack and pairing them with some dark chocolate chips to satisfy your sweet tooth.
Almonds can be enjoyed in countless ways - from simple snacks to gourmet recipes
Honorable Mention: Pistachios
While almonds took the crown for healthiest nut, pistachios were a runner-up. These green-hued nuts are high in several nutrients, healthy fats, and B vitamins, plus protective plant compounds like the carotenoid plant pigments lutein and zeaxanthin.
The Bottom Line
Nuts are one of the healthiest foods you can eat, offering healthy fats, plant protein, and essential vitamins and minerals. While all nuts are healthy, dietitians agree that almonds are among the healthiest nuts you can eat, thanks to their nutrient composition and versatility.
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