3rd Hour Meal
3rd Hour Meal
A very small portion of nuts, protein dominate food (PDF), fresh fruit, and water.
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the RDI
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium (2).
The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
That being said, nuts are generally an excellent food to eat on a low-carb diet.
Nuts are antioxidant powerhouses.
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk (
In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal (
Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease (
However, studies in older people and individuals with metabolic syndrome found that walnuts and cashews didn’t have a big impact on antioxidant capacity, though some other markers improved (
Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.