Nuts are generally beneficial in low-carb diets, and some varieties, such as pistachios, cashews, and almonds, are considered low-fat foods. Cashews have one of the lowest fat counts of any nut, with much of the fat being healthy monounsaturated fatty oleic acid. Pistachios are also low in fat and are recommended in medically approved diets. Peanuts are often used for weight loss and have low levels of fat-associated cholesterol and sodium.
The nut is a vegetable fruit that usually possesses a hard shell and hard texture. While these foods are generally most beneficial in low-carb diets, some varieties of nuts can also be considered low-fat foods. Pistachios and cashews have the lowest fat content of the major nuts, while almonds are low in harmful saturated fats. Even peanuts have lower than average fat percentages. Even low-fat nuts, however, tend to have a relatively high overall fat count of more than 12 grams (0.4 ounces) per 28-gram (or 1-ounce) serving.
Cashews are comma-shaped nuts that generate from cashews. These nuts also have the distinction of holding one of the lowest fat counts of any nut at about 12 to 14 grams (about 0.4 to 0.5 ounces) per serving. Much of the fat in cashews is healthy fat, however, which adds to its appeal as a low-fat diet food. In particular, the monounsaturated fatty oleic acid comprises most of the fat in cashews. This substance can actually help reduce blood fat levels in many cases, providing another upside to eating lean nuts like cashews.
Another type of nut validated by both its relatively low fat content and its support from medical organizations is the pistachio. Like cashews, pistachios also vary in lower teens in overall fat content in grams. Additionally, these low-fat green nuts are frequent options in medically approved diets that control blood pressure and other conditions that result from a high fat intake. Additionally, several organizations, such as the U.S. Food and Drug Administration, have given pistachios a qualified positive rating, meaning that the substance is deemed healthy based on the available scientific evidence. However, such organizations want more proof before officially supporting a product.
Almonds have a slightly higher amount of fat than the aforementioned nuts, but are still mostly low-fat nuts when combined with other types of nuts. Of the grams of fat contained in almonds, about two-thirds are made up of monounsaturated fat. This is the healthy fat found in substances like olive oil. Additionally, pine nuts are sometimes edible and have a similar fat content to almonds, although saturated fat and unsaturated fat are slightly more equal.
Some diets also recommend ingesting a handful of low-fat nuts before any meal to speed up weight loss. Peanuts in particular are often used for this purpose. Unsalted peanuts and boiled peanuts possess one of the lowest fat levels of comparable nuts and are also low in fat-associated cholesterol and sodium.
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