As you have read earlier, the degree of health of a nut is mainly determined by the omega-3 / omega-6 ratio. While many articles on the internet focus on things like protein, fiber or carbohydrates … this is far from good. The omega-3 / omega-6 ratio should be the primary filter when choosing the type of nuts you will eat.
Then you have to consider how much you are willing to pay for these nuts.
Because while walnuts have the best omega-3 / omega-6 ratios, they are also the most expensive.
The Healthiest Nuts For Weight Loss
If you don’t have a lot of money or simply don’t want to spend a lot on nuts, you will not easily opt for walnuts. Peanuts, on the other hand, are the cheapest but have a very bad omega-3 / omega-6 ratio.
Between these extremes are many other nuts with different omega-3 / omega-6 ratios and price. Cashews have the best price / quality ratio in my view. But of course the taste for a particular note also plays a role.
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Below is a list where I have tried to rank the nuts by ‘how healthy they are’.
Walnuts (best omega-6 / omega-3 ratio)
Peanuts (worst omega-6 / omega-3 ratio)
It is best to eat all these nuts both raw and unsalted. The closer to nature a product is, the healthier it is. Burning nuts unfortunately ensures that certain nutrients are lost ( source ). The less a product has been processed, the better it often is for you. So also in the case of nuts.
You should avoid salt because it is not so much unhealthy … but because research shows that salted products make you more hungry ( source ). This will make you eat more of it. Since nuts contain a lot of calories per 100 grams, you want to be careful with this. An extra hand can quickly yield about 150 extra kcal. Not ideal if you want to lose weight.
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