These Are the Best Nuts For Weight Loss, According to Dietitians

Updated on Aug 1, 2018 at 7:30 PM

POPSUGAR Photography | Sheila Gim

Whether you're trying to lose weight or just want to eat healthier, nuts are one of the best snacks you can opt for. They are wholesome, nutrient-dense, and packed with protein and healthy fats to leave you feeling satisfied.

"Nuts and seeds can help you lose or maintain weight because they help satiate appetite and steady blood sugars, thanks to their unique makeup; they contain fiber, protein, and healthy fats," Joy Bauer, MS, RDN, CDN, author of Joy's Simple Food Remedies, told POPSUGAR. "Plus, they're a satisfying swap for sugary candy bars and greasy chips, so it's a win-win for your body!"

However, they are also calorie-dense, which means serving sizes and portions are key to incorporating them into your meals and snacks. Although all nuts can fit into a healthy eating plan, there are some nuts that have fewer calories and more nutrients than others. Dietitians agree that these nuts will give you more bang for your buck and help you achieve your weight-loss goals.

Almonds

"Almonds are a fan favorite too because they are higher in heart-healthy fats and calcium," dietitian Amy Shapiro, MS, RD, founder of Real Nutrition NYC, told POPSUGAR. "Twenty-three nuts is a serving size and very satisfying especially, when paired with a small piece of fruit or whole-grain crackers."

Dietitian Jillian Kubala, MS, RD, agrees. "Almonds are loaded with important nutrients like vitamin E and magnesium," she said. "Almonds have a mild taste and pair well with many foods. I love using crushed almonds as a healthy, gluten-free alternative to breading to coat chicken breasts or fish."

Pistachios

"Pistachios contain an impressive amount of nutrients including B vitamins, magnesium, and potassium," Jillian said. "Choosing pistachios over other unhealthy snack choices can help you lose weight, manage blood sugar levels, and give your HDL cholesterol (good cholesterol) a boost."

Amy added that pistachios are high in heart-healthy fats and fiber, which will keep you feeling fuller for longer. Also, if you buy them in the shells, it will take you longer to eat them and slow down your eating, which will add to feelings of fullness.

Walnuts

"Walnuts have a delicious, deep flavor and are rich in folate, copper, manganese, and healthy fats," Jillian said. "Research shows that snacking on walnuts can promote weight loss and help lower blood pressure and cholesterol levels."

They are also the only nuts with omega-3 fatty acids, which is a heart-healthy and brain-healthy fat that will leave you feeling satiated.