Khaberni - Almonds are considered one of the most consumed nuts worldwide, and research has proven their benefits in lowering harmful cholesterol, regulating blood sugar, and reducing waist fat, in addition to supporting gut health by nourishing beneficial bacteria. But the question remains: Are almonds really the best type of nuts?
Nutritionist and registered chef Nicolette Bess answered this question by identifying the top 5 types of nuts based on their nutritional value, from lowest to highest:
5- Peanuts
Despite their widespread popularity, especially in the form of peanut butter, peanuts are not true nuts but belong to the legume family like beans and peas.
However, they share important benefits for the heart and metabolism. Bess says: "It provides an ideal balance of healthy fats, protein, and carbohydrates, which helps with energy and satiety."
They also contain isoflavones, which are plant estrogens that may help alleviate symptoms of menopause such as hot flashes.
4- Cashews
Cashews are rich in vitamin E, iron, zinc, and antioxidants, making them strong supporters of nerve and brain health.
Bess explains that these elements help fight inflammation and oxidative stress, and reduce the risk of cognitive decline.
It also contributes to improving men's reproductive health thanks to its magnesium and zinc content, which are essential for hormone balance.
3- Almonds
Almonds are in third place despite their widespread popularity. Bess describes them as rich in vitamin E, calcium, fiber, and protein, which support the heart, bones, and digestion.
Bess clarifies that almonds slow the absorption of glucose, which helps stabilize blood sugar and improve insulin sensitivity, and also enhance gut health due to their water-retentive fibers.
Additionally, the calcium they provide is crucial for women post-menopause, while zinc and magnesium support men's health.
2- Pistachios
Research shows that consuming about 2 ounces of pistachios daily helps lower cholesterol and reduce the risk of heart disease. Pistachios are a rare source of complete plant protein as they contain all essential amino acids.
Bess points out that they support blood sugar and digestion by slowing glucose absorption, and enhance brain functions and mood through neurotransmitter regulation, making them an ideal choice for type 2 diabetes patients.
1- Walnuts.. the king of nuts
Bess places walnuts at the top of the list, stating that they are "among the healthiest nuts globally," due to their richness in omega-3 fatty acids (ALA), plant sterols, and polyphenols, which are anti-inflammatory elements that protect the heart.
Walnuts help improve blood flow, lower triglycerides, and reduce the risk of heart disease, in addition to enhancing memory and cognitive performance, and improving sperm quality thanks to zinc, magnesium, and selenium.
They also offer potential protection against neurodegenerative diseases, support bone health, and regulate metabolism.
