The satisfying super-snack to eat more of

Between-meal snacks can do some damage to your health, your weight and your willpower.

But we do enjoy our snacks. So it’s no surprise that they make up a fair proportion of our daily calorie intake — almost 400 calories per day, or 24 percent of our average daily caloric intake.

Now, I would never ask you to stop eating snacks. But there is a good way to snack that rapidly increases your intake of valuable micronutrients such as vitamins A and C, folate, calcium, iron, magnesium, zinc, potassium and fiber.

And what’s really exciting is this snack not only satisfies hunger, it prevents weight gain, promotes weight loss, and even slows down aging…

The snack to eat more of

What is this all-so-powerful snack, you ask?

It’s tree nuts such as almonds, walnuts, Brazil nuts, hazelnuts, pecans, cashews, and others.

Tree nuts are full of healthy fats, so when you eat them it triggers key gratification hormones, making them extremely satisfying to the appetite.

Because of this, research shows you’re more likely to reduce your intake of “empty” calories. By empty calories we’re talking about foods that provide ample energy but very little nutrients. Think: cookies, brownies, cakes, crackers, donuts, muffins, popcorn, pretzels, and candy bars.

When you put this in perspective and imagine all those empty snacks adding up over the course of a day, a week, or a year… the end result may be weight gain, nutrient deficiencies, and even health problems — all from some seemingly harmless snacking.

On the other hand, you can snack-switch your choice to any form of tree nut you choose. And believe me, it’s not only your appetite that will be content…

Your body on tree nuts

Since tree nuts are full of super satisfying healthy fat, your body naturally gets a much-needed oil change, receiving the anti-inflammatory benefits of monounsaturated and omega-3 fatty acids.

You might be thinking, “wait up, won’t all that extra fat in tree nuts make me fat?”

The answer is no. In fact, research shows that people who consume tree nuts two or more times per week have a lower risk of weight gain, by as much as 31 percent. And several more studies show that people who consume around one ounce of tree nuts per day have higher success with weight loss.

Another great benefit of switching to nutty snacks is you reduce your intake of refined carbohydrates and added sugars.

Eliminating these two ingredients from your diet produces countless health benefits including:

  • Regulation of blood glucose
  • Better hormone function
  • Improved metabolism
  • Reduced inflammation
  • Heart protection
  • And best of all… a slower rate of aging!

Yep, crazy right? To think that something as simple as a nutty-switch could help maintain your youthful glow — but it’s true!

The super nutrient content of tree nuts hits their anti-aging effects out of the ballpark — the fat, vitamins and minerals they contain provide antioxidant protection against the free radical and DNA damage that leads to more rapid aging.

Good excuse to ditch all those empty snacks? I think so.

Reach for a handful of tree nuts instead, your body will thank you for it!

Editor’s note: Mainstream medicine recently ‘announced’ that all type II diabetics will need insulin injections, eventually. Not so fast… I call that FAKE NEWS because you’ve just read that nuts can help regulate blood glucose. The truth is they don’t want you to know the proven, simple tricks that lower your blood sugar found in Dr. Michael Cutler’s guide, Forbidden Secrets From Nature’s Pharmacy to Reverse Diabetes and Blood Sugar Problems! To get your copy today, plus 3 FREE gifts, just click here!


  1. Rehm CD & Drewnowski A. Replacing American snacks with tree nuts increases consumption of key nutrients among US children and adults: results of an NHANES modeling study. — Rehm and Drewnowski Nutrition Journal. 2017;16:17.
  2. Ros E. Health Benefits of Nut Consumption. — Nutrients. 2010;2(7):652–682.
  3. Cho S. The Role of Functional Foods in Cutaneous Anti-aging. — J Lifestyle Med. 2014;4(1):8–16.
Jedha Dening

By Jedha Dening

Jedha Dening is a qualified nutritionist (MNutr), researcher, author, freelance writer, and founder of type 2 diabetic nutrition site Diabetes Meal Plans. Her masters thesis on nutrition and inflammation was published and then presented at a national scientific conference. She has millions of words published in the health industry across various print and online publications. Having been in the field for over 15 years, she’s incredibly passionate about delving into the latest research to share the myths and truths surrounding nutrition and health. She believes when armed with the right knowledge, we’re empowered to make informed choices that can truly make a difference.