The foods you choose to nourish your body with upon waking play a crucial role in how you feel throughout the rest of the day. Over time, your breakfast can also have a major impact on your overall health—including your weight. Luckily, while some of the most popular and convenient breakfast foods may be highly processed and fattening, there are still plenty of healthy choices that can help you reach your weight loss goals. One of the best options out there is good old nuts, which can be added to oats, yogurt, smoothie bowls, or even eaten in a quick handful as you walk out the door.
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While most nuts make a great breakfast or morning snack, some types offer especially great health benefits when it comes to slimming down. To discover some of the best varieties, we spoke to nutritionist Mary Sabat. She told us that almonds and walnuts are somewhere at the top of the list. Learn more about the benefits of each below.
1. Almonds
Almonds aren’t only delicious. According to Sabat, they’re also packed with many of the nutrients your body needs to thrive, including healthy fats, making them a great choice for weight loss.
“Almonds are a popular nut choice due to their rich nutrient profile,” she says. “They are an excellent source of monounsaturated fats, which have been linked to a reduced risk of heart disease and improved weight management.”
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In addition to those healthy fats, she says, “Almonds are also a good source of protein, fiber, vitamin E, magnesium, and other essential nutrients. When eaten in the morning, almonds can provide sustained energy and help control hunger throughout the day.” That means bye-bye, overeating! Perfect.
2. Walnuts
Walnuts taste perfect in a delicious bowl of fat-blasting oatmeal—which is great news, because they’re also one of the best nuts out there for weight loss.
“Walnuts are another top contender for weight loss,” Sabat confirms. “They are high in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. Like almonds, walnuts are also rich in protein and fiber, making them a satisfying snack option that can keep you feeling full and satisfied for longer periods.” Yum!
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The bottom line
All in all, nuts make a great breakfast ingredient or snack in the morning for so many reasons. Whether you’re looking to lose weight or just want to nourish your body, it’s hard to go wrong with this crunchy food—especially when you choose almonds or walnuts.
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However, it’s important to remember that, as Sabat reminds us, “portion control is crucial, as nuts are calorie-dense.” But as long as you stick to a healthy serving size and practice mindful eating, you’ll be well on your way to the body of your dreams.
