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Key Takeaways
- For energy, nuts make a great morning or midday snack.
- For heart and brain health, the key is eating nuts regularly, while the timing is unimportant.
- Eating a small portion of nuts before meals may support weight loss.
Nuts are a healthy snack that provides a variety of essential nutrients, including protein, fiber, and healthy fats. The timing of when you eat them may impact how they benefit your body for energy or weight loss, while regular consumption without regard to timing can support heart and brain health.
Best Time to Eat Nuts for Energy
The best time to eat nuts for energy is in the morning or as a midday snack. Nuts are full of healthy fats, protein, and nutrients like magnesium and B vitamins, which help your body turn food into energy.
Nuts give your body steady fuel that can last longer than a sugary snack. Nuts don’t cause a sugar crash like chips or cookies may cause.
One study showed people who added nuts, such as almonds, to their breakfast or morning snack had better control of their blood sugar and energy levels throughout the day. So add nuts to your oatmeal or yogurt in the morning, or keep a small pack of nuts at your desk for a mid-morning snack.
Best Time to Eat Nuts for Heart Health
To get the most benefits for heart health, it is more important to eat nuts regularly rather that at a certain time of day. Studies have shown that people who frequently include nuts in their diet, such as 1.5 ounces per day, experience cardiovascular benefits, including:
Nuts contain unsaturated fats, which are preferred in a heart-healthy diet over saturated fats.
Studies have shown that tree nuts can help lower low-density lipoprotein (LDL) cholesterol and triglycerides, which raise heart health risks, and improve the ratio of LDL to protective high-density lipoprotein (HDL) cholesterol.
Nuts also have antioxidants and nutrients that can decrease inflammation, which is associated with increased heart health risks.
Best Time to Eat Nuts for Weight Loss
Try eating a small handful of nuts (about 1 ounce) 30 minutes before lunch or dinner to help manage your appetite.
Several factors can impact weight loss. If you’re trying to lose weight, eating nuts before or with meals may help you consume fewer calories overall. The fiber, protein, and fat in nuts can help you feel full faster and longer (increasing satiety), which may stop you from overeating later.
Even though nuts can be high in calories, some studies have shown they don’t usually lead to weight gain when eaten in moderation. Eating nuts regularly has been linked to better weight control over time. That may be because they help control hunger and reduce cravings.
What About Brain Health?
There’s no perfect time of day that’s been shown to improve brain health with nuts. However, eating them consistently as part of a balanced diet seems to be most helpful. Nuts contain vitamin E, omega-3 fatty acids, and antioxidants, all of which may protect your brain as you age.
Although a review of studies on nuts and brain health has shown some mixed results, it’s been shown overall that eating nuts regularly can improve many conditions that can increase the risk of Alzheimer’s disease, such as cardiovascular disease and type 2 diabetes.
How Many Nuts Should You Eat?
Although nuts can be healthy, it’s still essential to watch your portion sizes. A healthy serving is approximately 30 grams (or 1 ounce) of nuts per day. This is equal to about 20 almonds, 15 cashews, or 40 peanuts.