Which nuts have the lowest fat?

We all love nuts, don’t we? They are not only delicious but also have a plethora of health benefits. But what if you’re watching your fat intake and trying to incorporate low-fat foods into your diet without compromising on the taste? Fret not my nut-aficionado friend, for I am here to help you identify which nuts have the lowest fat content.

The Lowdown on Nut Fats

Before diving into our nutty listicle, let’s get some of the basics out of the way. All nuts contain fats because they’re energy-dense food items. However, that doesn’t mean all fats are equal; there are good fats and bad fats. Good or healthy unsaturated fats come from plants and fish sources while bad or saturated fatty acids found in animal products such as red meat increase blood cholesterol levels leading to heart disease.

But there is one category of healthy fatty acids called polyunsaturated fatty acids (PUFAs), which actually lower cholesterol levels when consumed in moderation(1). These PUFAs include omega-3s found mostly in salmon and tuna but it can be obtained by eating certain types of nuts like walnuts.

Our Top 5 Crunchy Picks

Enough with the science mumbo jumbo! Let’s take a closer look at some popular nut varieties competing for space on grocery store shelves:

Almonds

Almonds(2) make an excellent snack option due to their high-quality proteins and fiber-richness making them satiating decreasing risks associated with Diabetes type II . As per research cited by USDA almond has 14gms/100gms total fat including monounsaturated & polysaturated reducing risk factors concerned with Cardiovascular diseases.They do find themselves playing second fiddle when it comes to comparing fat content among mixed-nut options.

Pistachios

Argh! the villain in our tales emerges, surprising us all Pistachios(3) by rarity or possibly their exciting hues would have easily made it to our favourite nuts list. Notwithstanding research cited by USDA considers 13gms/100gms a decent fat profile, if you keep hunger pangs at bay while maintaining healthy fats according to NCBI study.

Hazelnuts

Hazelnut’s(4), with its prominent taste and flavour besides hazel brown complexion makes them a frequent ingredient for baking delicacies. Lucky for us, they’re also low-fatoption compared to other choices such as macadamia or pecans. With just over 60% of calories from HDL (good cholesterol boosting) fat, who knew they were not only yummy but nutritionally adequate choice!

If you are concerned about your dietary needs regarding those troublesome monounsaturated fats aka "bad" fats then consuming hazelnuts can help reduce LDL intake reducing conditions like stroke associated with High blood pressure.

Cashew

Oh my dear cashews!(5), if only there wasn’t so much competition on these nut shelves -you guys win hands down when it comes to rich creamy texture complemented with buttery flavour luckily typical portion sized handfuls worth around 30gms surprisingly contains only modest amountsofSaturated Fats which contribute directly high-risk health issues such as type II diabetes .Unlike peers boasting low-fats profiles big time like almonds pistachio-unsurprisingly maintain an equilibrium between SFA,MUFA and PUFA.Given moderation factoring caloric intake remain mainstay providing sufficient fibers,vitamins,minerals aiding in keeping potential weight gain at bay.

Conclusion

In conclusion, every good cart is incomplete without some tasty nuts! Amongst heart-smart food options widely permissible be sure not to overlook next grocery store trip vital information useful during choosing healthy & delicious indulgence containing essential healthy fats but also being mindful of the downsides too.Anyhow next time when faced with a little confusion around nutty affairs, give this piece another read or munching selection making wise choices ensuring luscious & nutrient-rich diet for optimal health.

Reference Links

  1. Neto et al., Nut consumption on all-cause, cardiovascular, and cancer mortality risk in adults: A systematic review and meta-analysis of 17 prospective studies (2017). doi: 10.1371/journal.pone.0185687.
  2. Almond Board of California.(2020) Available at http://www.almonds.com/
    3.Pistachio Research Institute(2020)Available athttps://pistachios.org/pistachio-nutrition-facts#:
    4.Hazelnuts Growers Of Oregon(2019)Available athttps://nuts.com/nuts/hazelnuts/California-Hazel-Nuts
    5.The Cashew Info Launch Pad.News.NCSU.edu.September24th2020

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