Nuts are one of the most popular snacks out there, and for good reason! They not only satisfy a salty craving but can fit into almost any diet. They are the perfect balanced food for a vegan or paleo diet and can be a healthy part of a weight-loss diet1. They provide a balance of fat, protein, and carbs as well as other health benefits such as: When incorporated into a healthy diet, nuts may help reduce risk factors for many chronic diseases including diabetes2 and cardiovascular disease. Most nuts are considered heart-healthy3 and anti-inflammatory because they are a good source of healthy fats, antioxidants, and other vitamins and minerals. One study shows a greater benefit from adding a handful of nuts daily4 to a Mediterranean diet than adding olive oil. Each type of nut provides a unique profile of essential nutrients: Some people have a hard time digesting nuts. Nuts contain phytic acid and enzyme inhibitors, which are designed to protect the nut plant until conditions for germination are present. Once the nut seed sprouts, the phytic acid converts to phosphorus, which the young plant can use for growth. Phytic acid is indigestible for humans and also affects absorption of nutrients such as zinc, iron, and (to some extent) calcium. So if you feel heavy and uncomfortable after eating nuts, or if you have digestive issues generally, you may try soaking, sprouting, or fermenting them. Soaking is the easiest way to reduce the phytic acid content and make them easier to digest. Another caveat: Remember that nuts are very high in calories. Although there is little evidence to indicate that eating nuts prevents weight loss, a good rule of thumb is to limit them to a handful or an ounce (15 to 20) for a snack. As always, eating everything in moderation is key!
