The Best Time to Eat Nuts for Weight Loss, Energy Boosting, and Heart Health

SadaNews - Nuts are considered a healthy snack that provides a variety of essential nutrients, including protein, fiber, and healthy fats. The timing of their consumption may affect how much your body benefits from them for energy or weight loss, while regular consumption regardless of the time helps support heart and brain health.

The Best Time to Eat Nuts for Weight Loss

Eating a small amount of nuts (about 28 grams) 30 minutes before lunch or dinner helps in appetite control, according to "Verywell Health".

There are several factors that impact weight loss. If you are trying to lose weight, consuming nuts before or with meals may help reduce the total calories you eat. The fiber, protein, and fats in nuts help you feel full quickly and for longer (increasing feelings of fullness), which may prevent overeating later.

Although nuts can be high in calories, some studies have shown that they generally do not lead to weight gain when consumed in moderation. In addition, regular consumption of nuts is associated with better long-term weight control, likely due to their ability to curb hunger and reduce cravings.

The Best Time to Eat Nuts for Energy

The best time to eat nuts for energy is in the morning or as a mid-day snack. Nuts are rich in healthy fats, protein, and nutrients like magnesium and B vitamins, which help the body convert food into energy.

Nuts provide the body with lasting fuel compared to sugary snacks and do not cause a sudden drop in blood sugar levels like chips or cookies might.

One study showed that individuals who added nuts, such as almonds, to their breakfast or morning snacks managed to better control their sugar and energy levels throughout the day. Therefore, add nuts to your oatmeal or yogurt in the morning, or keep a small container of them at your desk as a mid-morning snack.

The Best Time to Eat Nuts for Heart Health

To gain maximum heart health benefits, regular consumption of nuts is more important than eating them at a specific time of day. Studies have shown that individuals who frequently include nuts in their diet, about 42 grams daily, achieve heart benefits such as reduced risk of cardiovascular and coronary artery diseases, and lower risk of stroke-related mortality.

Nuts contain unsaturated fats that are considered better than saturated fats in heart-healthy diets.

What About Brain Health?

There is no specific ideal time that has been proven to be the best for brain health concerning nuts, but including them consistently in a balanced diet seems to be the most beneficial.

Nuts are rich in vitamin "E", "omega-3" fatty acids, and antioxidants, all of which may contribute to brain protection as one ages.

Although a review of studies on nuts and brain health has shown varied results, it has generally been established that regular consumption of nuts can improve several conditions that increase the risk of Alzheimer's disease, such as heart disease and type 2 diabetes.

What is the Recommended Amount of Nuts?

Although nuts are beneficial for health, it is essential to pay attention to the recommended serving size. A healthy serving is about 30 grams of nuts per day. This is roughly equivalent to 20 almonds or 15 cashews or 40 peanuts.