The Best Snack for Your Belly

Looking for a snack that will help you lose your gut? Grab a handful of nuts.

Just don't eat them all at once!

Individuals who routinely incorporate nuts into their diet tend to be at lower risk for abdominal obesity, says a new study published in the Journal of the American College of Nutrition. Researchers analyzed the daily diet journals from more than 13,000 subjects and found that people who ate at least one quarter of an ounce of tree nuts a day had a lesser chance of developing heart disease and type-2 diabetes.

The subjects who routinely ate nuts had a mean weight that was 4.19 pounds lower and a waist that was 0.83 inches smaller than those who didn’t eat nuts, says Carol O’Neil, Ph.D., lead researcher and professor at Louisiana State University.

So which nuts will keep you satisfied and lean? We got in touch with Alexandra Caspero, R.D., owner of weight-management and sports-nutrition service Delicious-Knowledge.com, to give you the breakdown on the best and worst nuts for your waistline.

Snack on These

Walnuts

Not only are walnuts high in cardio-protective vitamin E, these are the only nuts to contain alpha-linolenic acid—an omega-3 fatty acid. What’s so special about omegas? Well, besides the fact they can protect against coronary heart disease, recent research found that cancer survivors who consume a healthy dose of omega-3 fats are less likely to suffer from long-term, cancer-related fatigue.

Almonds

These are one of the best nuts to eat because they contain calcium and are very high in vitamin E. Another perk: They serve as brain insurance. Men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer’s disease than those eating the least vitamin E, according to research published in the Journal of the American Medical Association.

Pistachios

“For those who want heart-healthy fats for fewer calories, pistachios are your best bet,” says Caspero. Another benefit: in-shell pistachios also take a while to eat, which slows down consumption and keeps portion size in check, says Caspero. In fact, according to a study published in Appetite, snacking on in-shell pistachios can help decrease the amount of calories you consume by more than 40 percent.

Don’t Overdo It

Brazil Nuts

Brazil nuts do have benefits, including they’re high in selenium—the micromineral that helps prevent oxidative stress. “But they are also really high in calories,” says Caspero. There are 436 calories in half a cup of Brazil nuts vs. 346 calories in half a cup of pistachios.

Pecans

Pecans pack a large amount of the powerful antioxidant flavonoids, but they’re also calorie-dense and low in protein and fiber. You get 3 grams of protein and fiber in one ounce (about a handful). But you’re also getting 200 calories per ounce, says Caspero.

Macadamia Nuts

Macadamia nuts may be high in heart-healthy monounsaturated fats, but these too are calorie-dense. This means you’re bringing in roughly 200 calories and 4 grams of fat from each ounce of nuts.

More from MensHealth.com: 10 Healthy Snack Foods for Weight Loss