Indian nuts for weight loss, sounds confusing, don’t you think?
Yes they do, after all, nuts are often seen as little calorie bombs, right? Well, here’s the twist, while nuts are calorie dense, they’re also packed with healthy fats, proteins, and fiber, which can actually help with weight loss when eaten in moderation.
In fact, a study from the Harvard T.H. Chan School of Public Health found that people who ate nuts regularly had a lower risk of obesity and gained less weight over time. How cool is that?
From the crunchy almonds of Kashmir to the aromatic cashews of Kerala, Indian nuts benefits are amazing, especially when it comes to managing weight.
But how do they help people lose weight?
In this blog, we will explore the answer to this question and discuss the best 7 Indian nuts for your weight loss plans to help you achieve your fitness goals. So, shall we begin now? Yes, let’s start!
7 Best Indian Nuts For Weight Loss And Their Benefits
Nuts are nature’s small but powerful package of heart-healthy fats, protein, vitamins, and minerals. While high in fat, it’s the good kind that helps keep you full and supports weight management. Here are the top 7 nuts that add flavor, crunch, and help with fat burning and weight loss:
1. Almonds (Badam)
Almonds, or ‘Badam,’ are a beloved snack in Indian households, from quick bites to festive sweets. They’re packed with plant-based protein, essential amino acids, and are rich in manganese, magnesium, and vitamin E, providing 37% of the daily recommended intake.
Let’s check out how almonds, as Indian nuts for weight loss, benefit us:
- Almonds are rich in fiber, with approximately 3.5 grams per ounce (about 23 almonds), which promotes satiety and keeps you feeling full longer. Studies show that higher fiber intake is associated with a reduction in body weight and belly fat.
- With around 6 grams of protein per ounce, almonds are an excellent plant-based protein source, contributing to muscle repair and metabolic activity.
- Almonds are rich in vitamin E, an antioxidant that helps reduce oxidative stress and inflammation, both of which are associated with weight gain.
- According to Science Daily, almonds may help you shed those unwanted pounds. Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories.
The nutrient profile of one serving (28 gms) of almond nuts are:
| Calories | 164 Kcals |
| Protein | 6 gm |
| Fat | 14 gm |
| Carbohydrates | 6.12 gm |
| Fiber | 3.5 gm |
| Calcium | 76.3 mg |
| Phosphorous | 136 mg |
Other Health Benefits Of Almonds
- Keeps Skin Healthy: Almonds are good for the skin as they are rich in vitamin E, which helps nourish and protect the skin from damage.
- Lowers Cholesterol: Almonds are known to be rich in cholesterol-lowering monounsaturated fatty acids like oleic acid and palmitoleic acids. Their high fiber content helps keep blood sugar levels normal.
- Great Source of Antioxidants: The oxidative stress in the body can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer. As one of the Indian nuts for weight loss, antioxidants in almonds help protect against oxidative stress.
Almonds for weight loss can be consumed as a snack, added to breakfast cereals, used in desserts, or ground into almond flour for gluten-free baking. They are also commonly used in Indian sweet dishes like kheer and halwa.
2. Walnuts (Akhrot)
Walnuts, or ‘Akhrot,’ are a favorite in Indian kitchens and a health powerhouse. These brain-shaped nuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and packed with antioxidants like ellagic acid, catechin, and melatonin, making them great for weight loss.
Let’s explore the world of walnuts and their role in weight loss and overall health:
- Walnuts for weight loss are a good source of dietary fiber, which helps promote feelings of fullness and reduce overall food intake.
- The omega-3 fatty acids in walnuts can help increase feelings of satiety and reduce hunger, potentially leading to lower calorie consumption.
- Walnuts contain protein, which is important for maintaining muscle mass and supporting weight loss.
- Some studies suggest that walnuts may positively affect metabolism, which could support weight management efforts.
According to the U.S. Department of Agriculture, a serving of walnuts (28 grams) provides approximately:
| Calories In Akhrot or Walnut | 183 Kcals |
| Protein | 4.3 gm |
| Fat | 18.3 gm |
| Carbohydrates | 3.8 gm |
| Fiber | 1.9 gm |
| Calcium | 27 mg |
| Phosphorous | 98 mg |
Other Health Benefits Of Walnuts
- Reduces Heart Diseases: Walnuts are rich in omega-3 fatty acids, antioxidants, and phytosterols, which are all beneficial for heart health and may help reduce the risk of heart disease.
- Improves Cognitive Function: The omega-3 fatty acids in walnuts, particularly DHA, are important for brain health and may help support cognitive function. Walnuts contain about 13 grams of polyunsaturated fat per ounce, making them an effective choice for satiating hunger.
- Manages Blood Sugar: Some studies suggest that walnuts may help improve blood sugar control, making them potentially beneficial for individuals with diabetes or at risk of developing diabetes.
The benefits of walnuts can be enjoyed raw, roasted, or even soaked. They are commonly used in Indian sweets like halwa and ladoo. Crushed or ground walnuts are used in gravies and sauces to thicken and enrich the taste of various vegetarian and non-vegetarian curries.
3. Pistachios (Pista)
Pistachios, also known as pista, are nutrient-dense nuts that are rich in healthy fats, protein, fiber, and various vitamins and minerals. They are also a very good source of Thiamine, Copper, and Manganese nutrients. Let’s see how pista benefits in losing weight:
- With only about 160 calories per ounce (around 49 pistachios), pistachios are one of the lowest-calorie nuts. They provide a good amount of protein and fiber, which can keep your stomach full and reduce overall calorie intake.
- B vitamins in pistachios, especially B6, are essential for energy metabolism and help the body convert food into energy, making them beneficial for an active lifestyle and weight loss.
- The mix of protein, fiber, and healthy fats in pistachios can make them a satisfying snack option that may support weight loss efforts.
- Additionally, their nutrient density and potential impact on metabolism make these Indian nuts for weight loss a valuable addition to your diet.
A serving of pistachios (28 grams) provides approximately:
| Calories | 159 Kcals |
| Carbs | 8 g |
| Fiber | 3 g |
| Protein | 6 g |
| Fat | 13 g |
| Potassium | 6% of the Daily Value (DV) |
| Phosphorus | 11% of the DV |
| Vitamin B6 | 28% of the DV |
Other Health Benefits Of Pistachios
- Eye Health: They contain lutein and zeaxanthin, two antioxidants that are important for eye health and may help reduce the risk of age-related macular degeneration.
- Gut Health: The fiber content in pistachios can support digestive health and promote the growth of beneficial gut bacteria, contributing to overall gut health.
- Skin Health: The combination of healthy fats, vitamins, and minerals in pistachios can contribute to healthy skin by supporting hydration, reducing inflammation, and promoting overall skin health.
- Blood Sugar Control: It is one of the common nuts in the list of dry fruits for diabetics to eat. Pistachios have a lower glycemic index compared to many other nuts and may help improve blood sugar levels, making them beneficial for individuals with diabetes or those at risk of developing diabetes.
Pista is often enjoyed as a snack (raw or roasted) and used to garnish and flavor sweets, desserts, biryanis, and savory dishes, adding a rich, nutty taste and vibrant green color to traditional Indian delicacies.
4. Cashews (Kaju)
Cashews, or Kaju, are a royal Indian ingredient known for their buttery flavor and nutrient richness. Packed with magnesium, phosphorus, and zinc, they support weight loss and overall health, making them a smart choice despite being energy-dense.
Let’s see how, as one of the Indian nuts for weight loss, cashew benefits us:
- Kaju or cashews are a satisfying and nutrient-dense snack option. Consuming a small serving of cashews can help curb hunger and prevent overeating, thereby supporting weight management.
- Cashew for weight loss contain protein, which can help promote feelings of fullness and reduce overall calorie intake.
- While cashew nuts for weight loss are calorie-dense, they are also a good source of healthy monounsaturated fats. These fats help increase satiety and reduce cravings, potentially leading to lower calorie consumption.
A serving of cashews (28 grams) provides approximately:
| Calories | 157 Kcals |
| Protein | 5 grams |
| Fat | 12 grams |
| Carbs | 9 grams |
| Fiber | 1 gram |
| Copper | 69% of the Daily Value (DV) |
Other Health Benefits Of Cashews
- Heart health: Kaju for weight loss contains monounsaturated fats and oleic acid, which are beneficial for heart health. They may help reduce the risk of heart disease and promote healthy cholesterol levels.
- Nutrient-rich: Cashews are a good source of important nutrients such as magnesium, copper, and vitamin K. Thses nutrients are essential for bone health, nerve function, and blood clotting.
- Antioxidant properties: Cashews are rich in antioxidants such as vitamin E and selenium. These can help protect cells from damage by free radicals and reduce the risk of chronic diseases.
Cashews, as Indian nuts for weight loss, can be consumed raw or roasted. Cashew butter can be spread on whole-grain toast or incorporated into smoothies and oatmeal. They can be used in both sweets like kaju katli and savory dishes. They can be added to stir-fries, curries, salads, and rice dishes for a creamy texture and nutty flavor.
5. Peanuts (Mungfali)
Peanuts, or Mungfali, are a staple in every Indian home and a favorite winter snack. Rich in protein, fiber, manganese, and magnesium, these humble nuts support weight management and provide essential and non-essential amino acids, making them a great choice for weight loss.
- Peanuts are rich in protein and healthy fats, which can help promote feelings of fullness and reduce overall calorie intake. Including peanuts in a meal or snack can help control hunger and prevent overeating.
- Some studies suggest that the healthy fats and bioactive compounds in peanuts may positively impact metabolism, potentially supporting weight management.
- Including a small portion of peanuts for weight loss as a snack can provide a source of healthy fats and protein. This can help balance blood sugar levels and reduce cravings, supporting overall weight management.
A serving of peanuts (28 grams) provides approximately:
| Peanuts Calories | 170 Kcals |
| Protein | 7.7 g |
| Fat | 14.8 g |
| Carbohydrates | 4.8 g |
| Fiber | 2.5 g |
Other Health Benefits Of Peanuts
- Nut Allergy Prevention: According to some research, early introduction of peanuts to infants may help prevent the development of peanut allergies. Although this should be done under the guidance of a healthcare professional.
- Antioxidant Properties: Peanuts contain antioxidants such as resveratrol, p-coumaric acid, and oleic acid. These can help protect cells from damage caused by free radicals and oxidative stress.
- Improves Overall Health: Peanuts are rich in essential nutrients such as biotin, copper, niacin, folate, and vitamin E. All of these are important for overall health and well-being.
You can consume mungfali, either raw or roasted. Have it in the form of peanut butter on toast, in smoothies, or as a dip for fruits and vegetables. People also add it to salads, stir-fries, and rice dishes for a crunchy texture and nutty flavor.
6. Pine Nuts
Pine nuts, or Chilgoza, are tiny but packed with nutrition. Rich in monounsaturated fats, they boost metabolism and aid fat burning. Despite their calorie content, they provide essential nutrients like magnesium, zinc, and vitamin E, making them a wholesome snack choice.
Let’s see how pine nuts help us as Indian nuts for weight loss:
- Pine nuts contain pinolenic acid, a fatty acid that may help suppress appetite by stimulating the release of cholecystokinin (CCK), a hormone that promotes feelings of fullness and satiety.
- The combination of healthy fats and protein in pine nuts can help reduce cravings and prevent overeating, potentially supporting weight management efforts.
- The healthy fats and protein in pine nuts can help stabilize blood sugar levels. This further reduces the risk of energy crashes and subsequent overeating.
A serving of pine nuts (100 grams) provides approximately:
| Pine Nuts Calories | 673 Kcals |
| Protein | 13.7 g |
| Fat | 68.4 g |
| Carbohydrates | 13.1 g |
| Fiber | 3.7 g |
| Magnesium | 251 mg |
Other Health Benefits Of Pine Nuts
- Good For Cardiovascular Health: Pine nuts are a good source of monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. They also contain antioxidants such as vitamin E, which can support overall cardiovascular health.
- Improves Eye Health: Pine nuts are rich in lutein and zeaxanthin, two antioxidants that are important for eye health. It may help reduce the risk of age-related macular degeneration.
- Improves Immunity: Pine nuts offer essential nutrients such as vitamin K, manganese, and copper. All of these are important for bone health, blood clotting, and overall immune function.
- Better Skin Health: The nutrients in pine nuts, including vitamin E and healthy fats, can contribute to healthy skin by supporting hydration. It further reduces inflammation and protects against oxidative damage.
Pine nuts, as one of the Indian nuts for weight loss, are frequently added to Indian sweets and desserts such as rice kheer, barfi, and halwa. You can also add them to biryanis, kormas, and kebabs. It will give a subtle nutty flavor and visual appeal to the dish. Pine nuts are sometimes used to prepare chutneys and creamy sauces to give creamy consistency to the condiments.
7. Hazelnuts
Hazelnuts, though not native to India, have become a favorite addition to our kitchens. These sweet, nutrient-rich nuts are packed with healthy fats, vitamin E, manganese, and copper. Despite being calorie-dense, they support weight loss and help lower bad cholesterol, making them a wholesome choice.
Let’s find out how they help in weight loss:
- Hazel nuts are rich in healthy fats, protein, and fiber, which can help promote feelings of fullness and reduce overall calorie intake, supporting weight management efforts.
- The nutrients in hazelnuts can contribute to energy balance and overall well-being, supporting weight management goals when consumed in moderation as part of a balanced diet.
According to the USDA, a serving of hazelnuts (100 grams) provides approximately:
| Calories | 628 Kcals |
| Protein | 14.95 g |
| Fat | 60.75 g |
| Carbohydrates | 16.7 g |
| Fiber | 9.7 g |
| Vitamin E | 21% of the Daily Value (DV) |
| Thiamin | 12% of the DV |
Other Health Benefits Of Hazelnuts
- Maintains Brain Health: The healthy fats, antioxidants, and vitamin E in hazelnuts may contribute to brain health and cognitive function. It potentially reduces the risk of age-related cognitive decline.
- Antioxidant Properties: The presence of antioxidants in hazelnuts, such as vitamin E and other phytonutrients, can help protect cells from damage caused by free radicals and oxidative stress.
- Source Of Nutrients: Hazel nuts are rich in essential nutrients such as magnesium, copper, and vitamin E. All of these are important for bone health, nerve function, and immune support.
- Reduces Cholesterol: Hazel nuts are a good source of monounsaturated and polyunsaturated fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease.
Nutritious Nuts Recipes From Fitelo
If you are clueless about how to include these Indian nuts for weight loss in your daily routine apart from eating them raw, then we bring you some tasty and nutritious recipes from our kitchen! Check them out:
1. Nuts Mixture Recipe
Indulging in unhealthy fried snacks at home is a common habit, but it can lead to weight gain. Consider swapping them out for a healthy alternative, like a homemade nut mixture. It will support your weight loss goals and overall well-being. Try this recipe!
2. Dry Fruit Milk Shake
On your weight loss journey, give Fitelo’s dry fruit milkshake a try. Whether you need refreshment in the summer or a cozy warmth in the winter, this nutritious shake, free of sugar, is full of the natural goodness of various nuts. This rich, thick, and filling drink provides an instant energy boost and helps curb cravings. It indeed supports your healthy weight loss goals.
3. Peanut Chikki
Looking for a tasty and wholesome treat for weight loss? Try the delightful flavors of Peanut Chikki! This beloved Indian snack combines crunchy peanuts, jaggery sweetness, and a hint of spice for a healthy and satisfying homemade delight.
4. Almond Milk Smoothie
Indulge in a delightful blend of creamy almond milk, ripe bananas, and luscious berries for a refreshing, nutrient-rich drink that supports weight loss. This lactose-free treat nourishes your body and promotes a balanced, healthy lifestyle with each satisfying sip. Cheers to a healthy delight that aligns with your weight loss journey!
5. Dry Fruits Laddoo
Indians love to celebrate with “mithai” like laddu for any occasion, and this healthier dry fruit laddu recipe contains no sugar or flour, allowing you to enjoy it guilt-free.
Conclusion
- In short, Indian nuts to lose weight are not only delicious but also packed with essential nutrients that help curb hunger, boost metabolism, and support fat loss
- Almonds, walnuts, pistachios, cashews, peanuts, pine nuts, and hazelnuts each offer unique health benefits and can play a crucial role in your weight loss journey.
- They offer a great amount of protein, fiber, and healthy fats, which can help you feel full, thereby preventing overeating.
- However, it’s important to remember that while nuts are incredibly nutritious, they’re also high in calories.
- So, you should consume in moderation as part of a balanced diet. Always consult with a health specialist or our Fitelo experts before adding these nuts or dry fruits to your diet.
- As we’ve seen, these nuts are tasty and versatile. Hence, you can add them to various dishes, from savory to sweet, making them an easy addition to any meal.
So, the next time you’re looking for a healthy snack or a way to enhance your dishes, reach for these nutritional powerhouses. Enjoy the journey to a healthier you with these wonderful nuts!
Harjot Physical Transformation – Lost 25Kgs in 4 Months!
At 51, Harjot rocked it in Fitelo’s NRI program with their customized diet that matched her cooking passion. Our weight loss gurus at Fitelo whipped up some lip-smacking home-cooked grub just for her. And get this; they encouraged cheat meals! Can you believe it? But guess what? Harjot dropped a whopping 25 kg in just 4 months! Check out Harjot’s most inspiring weight loss story here:
Cheat Meals For Weight Loss | By Dietitian Mac Singh
There are two views on cheat meals in a weight-loss journey: one says avoid them, while the other believes they’re important. But which is right? Find out why cheat meals are essential in this video by Dietitian Mac Singh.
Frequently Asked Questions
Which Nuts Are Best For Weight Loss?
Almonds, pistachios, and walnuts are good options for weight loss as they are high in protein, fiber, and healthy fats, which can help control hunger and support weight management when consumed in moderation.
How Many Walnuts A Day For Weight Loss?
While there’s no specific number of walnuts recommended for weight loss, incorporating a small serving, such as a handful (about 28 gm or 14 halves), into your daily diet can provide healthy fats, protein, and fiber that may support your weight loss goals.
What Nut Burns The Most Fat?
Almonds are effective in burning fat due to their high protein and fiber content, which can help increase metabolism and promote a feeling of fullness, supporting fat-burning efforts when included as part of a balanced diet.
Will I Lose Weight If I Only Eat Nuts?
While nuts are nutrient-dense and can be part of a healthy diet, relying solely on nuts for all your nutritional needs may not provide the balanced nutrition required for overall health and sustained weight loss. Incorporating a variety of foods such as fruits, vegetables, lean proteins, and whole grains is essential for a well-rounded and sustainable approach to weight loss.
What Is The Best Time To Eat Nuts For Weight Loss?
The best time to eat nuts for weight loss is as a snack between meals or as part of a balanced meal, as this can help control hunger and prevent overeating during main meals. Consuming a small portion of nuts as a mid-morning or mid-afternoon snack can also provide sustained energy and help curb cravings.
Do Nuts Make You Fat?
Nuts are high in healthy fats and calories, so consuming them in large amounts without considering portion sizes and overall calorie intake could contribute to weight gain. However, when eaten in moderation as part of a diet plan for weight loss, nuts can be a nutritious and satiating addition that supports overall health and weight management.
Is Cashew Good For Weight Loss?
Cashews can be part of a weight loss diet when consumed in moderation due to their healthy fats and protein content, which can help promote feelings of fullness. However, it’s important to be mindful of portion sizes, as cashews are calorie-dense.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
We all know that dry fruits are packed with health…