Nuts such as almonds, cashews, walnuts or rice paper have long been known as nutritious foods. However, the time of eating them during the day can make a big difference in their effectiveness: from weight loss, increased energy to protecting cardiovascular and brain health.
Nursees are a source of protein, fiber, healthy fats and essential micronutrients like vitamin E, magnesium, omega-3 fatty acids, says nursing expert Julie Scott, MSN, ANP-BC, AOCNP, author of verywell Health. When consumed at the right time, they can optimize the benefits for the body".
Eating nuts before meals helps control weight
If your goal is to lose weight, the ideal time to eat nuts is 30 minutes before lunch or dinner. Just a small handful, about 30g, can help increase satiety, control appetite and reduce calorie intake at main meals, Scott shared.
Although nuts are high in calories, many studies show that eating moderate nuts does not cause weight gain. Conversely, regular supplementation can support long-term weight management thanks to its ability to control hunger.
Want to increase energy, eat nuts in the morning
To supplement stable energy, experts recommend eating nuts in the morning or mid-afternoon. Karina Tolentino, RD, nutritionist and medical consultant for the article, explained: Nuts are rich in unsaturated fats, protein and vitamin B, which help the body convert food into energy effectively without causing spikes in blood sugar like processed sweets.
Adding a little seed to oatmeal, yogurt or carrying a small package of seed in your bag for a morning snack is a simple but effective tip to maintain stable energy levels.
Eat nuts regularly, the key to heart and brain health
Unlike weight loss or energy intake, timing is not as important as frequency when it comes to the health benefits of nuts for heart and brain health. Research shows that consuming about 1.5 ounces (about 42g) of nuts per day can reduce the risk:
Coronary heart disease
Stroke
Disorder of heart rate (arrhythmia)
Early death from all causes
Nuts are rich in antioxidants and anti-inflammatory compounds, which help lower LDL cholesterol (bad), increase HDL (good) and support blood vessel health, Tolentino said.
In terms of the brain, although there is no specific time to eat to improve memory, regular consumption of nuts can help prevent Alzheimer's risk factors such as type 2 diabetes and cardiovascular disease.
Although rich in nutrients, nuts are still high in calories, so portion sizes need to be controlled. A reasonable daily serving is about 30g, equivalent to:
20 almonds
15 cashews
40 peanuts
Nuts are a "small but healthy" food, suitable for many health goals. Eating before meals helps lose weight, eating breakfast increases energy, and eating regularly helps improve cardiovascular and brain health. As expert Julie Scott concluded: "There is no need to be too elaborate, just maintain the habit of eating a few nuts a day, you have invested in your health in the long term".
