Nuts About Health: 6 Nuts to Avoid and 6 Healthy Alternatives for Better Nutrition

The Best and Worst Nuts for Your Health: A Dietitian’s Guide

Nuts are nutritional powerhouses, but not all varieties offer equal health benefits. Discover which nuts to avoid for weight loss and heart health, and which ones to snack on for maximum nutrition.

6 Nuts You Should Limit or Avoid

1. Cashews
   • Higher in carbs than other nuts (8g per oz)
   • Often sold salted/oiled, adding empty calories
2. Macadamia Nuts
   • Highest in fat (21g per oz) and calories (204 per oz)
   • Low protein content makes them less satiating
3. Pine Nuts
   • Prone to rancidity due to high oil content
   • Expensive with minimal nutritional advantage
4. Sugared or Honey-Roasted Nuts
   • Added sugars spike blood glucose levels
   • Often contain inflammatory oils
5. Salted Peanuts
   • Excessive sodium increases blood pressure risk
   • Common allergen with mold concerns
6. Brazil Nuts
   • Extremely high in selenium (risk of toxicity if overconsumed)
   • Heavy metal accumulation concerns

6 Healthiest Nuts You Should Eat Regularly

1. Almonds
   • Rich in vitamin E (37% DV per oz) and fiber
   • Clinical studies show cholesterol-lowering benefits
2. Walnuts
   • Highest plant-based omega-3 content
   • Proven to support brain health and reduce inflammation
3. Pistachios
   • Complete protein source (6g per oz)
   • Lowest calorie nut (159 per oz) for weight management
4. Hazelnuts
   • Packed with folate and heart-healthy monounsaturated fats
   • Antioxidants support healthy aging
5. Pecans
   • Loaded with manganese and zinc
   • Research links to improved metabolic health
6. Unsalted Peanuts
   • Affordable complete protein source
   • Contains resveratrol (same antioxidant as red wine)

Key Nutritional Considerations When Choosing Nuts

• Raw or dry-roasted versions are healthiest
• Watch portion sizes (stick to 1 oz or small handful)
• Soak nuts overnight to reduce phytic acid content
• Pair with fruit for balanced blood sugar response

Expert Insight

“While all nuts provide healthy fats, almonds and walnuts stand out for their scientifically proven benefits,” says Dr. Sarah Johnson, RD. “The key is choosing unsalted, unprocessed varieties and practicing portion control.”

Simple Ways to Incorporate Healthy Nuts Into Your Diet

• Add to oatmeal or yogurt for crunch
• Use as salad toppings instead of croutons
• Make homemade trail mix with seeds and dried fruit
• Blend into nut butters for a protein boost

Pro Tip: Store nuts in the freezer to preserve freshness and prevent rancidity.