Fiber is an essential nutrient that is often overlooked in the daily diet. Not only does it support a healthy digestive system, it also helps control weight, protect the heart, and reduce the risk of many chronic diseases.
One of the effective and convenient ways to supplement fiber is to use nutritious nuts.
However, although nuts are rich in fiber, good fats and antioxidants, you should only use about 28-30g (equivalent to a small handful) per day for high-calorie nuts such as almonds, walnuts, macadamia nuts... to avoid weight gain or excess energy.
In addition, you should prioritize eating these nuts in the morning or between main meals to reduce hunger and limit unhealthy snacking.
Here are six fiber-rich nuts that you can snack on every day:
1. Almonds: Supports weight control, good for the heart
Fiber content: 12.5g/100g
Almonds are considered one of the most nutritious nuts, especially popular in the US and many Asian countries. In addition to providing heart-healthy monounsaturated fats and a rich source of vitamin E, almonds also contain a superior amount of fiber compared to many other nuts.
The fiber and protein in almonds help increase feelings of fullness, aid in portion control, and maintain a healthy weight. Several studies have shown that adding almonds to your diet can help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol, thereby improving heart health.
Recommendation : 20-23 seeds (equivalent to 28g) per day.
Suggested uses : Add sliced almonds to salads, mix into yogurt, or use almond butter instead of peanut butter in sandwiches.
2. Pistachios: Small but mighty
Fiber content: 10.4g/100g
Pistachios are not only delicious, but they are also rich in nutrients, especially fiber and potassium. Just 1 ounce (28 grams) of pistachios provides 6% of your daily potassium needs - an essential nutrient that helps regulate blood pressure, support a steady heart rate, and promote effective muscle contraction.
Recommendation : About 30g (about 45-50 seeds) per day.
Suggested Use : Eat directly, add to granola, mix with mixed nuts or puree as a topping for desserts.
3. Hazelnuts: Reduce inflammation, prevent chronic diseases
Fiber content: 9.7g/100g
Hazelnuts, while not as popular as almonds or walnuts, are a great source of monounsaturated fats that are good for your heart and overall health. In addition to fiber, hazelnuts are also high in vitamin E, folate, manganese, and antioxidants, which help reduce inflammation and prevent cell damage.
Regular consumption of anti-inflammatory foods like hazelnuts may help reduce the risk of chronic diseases like heart disease, type 2 diabetes and certain cancers.
Recommendation : 20 seeds (about 25-30g) per day.
Suggested Uses : Eat roasted with salt or cinnamon, ground as a topping for fish or chicken, or added to baked goods.
4. Walnuts: Rich in antioxidants
Fiber content: 9.6g/100g
Not only rich in fiber, pecans are also the tree nut with the highest antioxidant content according to the United States Department of Agriculture (USDA). Antioxidants help neutralize free radicals - agents that cause aging and many chronic diseases such as cancer, cardiovascular disease, Alzheimer's and Parkinson's.
Notably, more than half of the carbohydrates in pecans are fiber, making them ideal for people who need to control their blood sugar, weight, and cholesterol.
Recommendation : 15-18 seeds (about 28g) per day.
Suggested use : Use as a snack, add to salads or grill with vegetables.
5. Peanuts: Outstanding nutritional value
Fiber content: 8.5g/100g
Although they belong to the legume family, peanuts are often classified as nuts due to their similar common uses. Peanuts are not only rich in fiber but are also an ideal source of plant protein, especially for vegetarians and vegans. In addition, peanuts contain folate, which helps produce red blood cells and supports DNA synthesis.
Recommendation : About 28g (about 28-30 seeds) per day.
Suggested uses : Boil, roast as a snack, use as a topping for stir-fried dishes and salads.
6. Macadamia nuts: Rich in heart-healthy fats
Fiber content: 8.6g/100g
Although they have the highest calorie and fat content of the group, macadamia nuts are rich in monounsaturated fats—healthy fats that help raise HDL (“good”) cholesterol and lower LDL (“bad”). They also have a distinctive nutty flavor, making them great for snacking or adding to desserts.
Recommendation : 10-12 seeds (equivalent to 28g) per day, avoid exceeding 30g.
Suggested use : Eat raw, dry roast, add to baked goods or mix into a nutritious seed mixture./.
Source: https://www.vietnamplus.vn/6-loai-hat-giau-chat-xo-tot-nhat-de-lam-do-an-vat-lanh-manh-hang-ngay-post1043705.vnp
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