---
title: Should You Include More Nuts In Your Diet?
description: Our Lead Nutrition Scientist, Ashley Reaver, RD shares how incorporating nuts into your diet can seriously affect your health.
image: https://blog.insidetracker.com/hubfs/MixedNuts-188422-edited.jpg
---

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# Should You Include More Nuts In Your Diet?

By [Ashley Reaver, MS, RD, CSSD](https://blog.insidetracker.com/author/ashley-reaver-ms-rd-cssd), September 10, 2021

![iStock-89469614-2.jpg](https://blog.insidetracker.com/hs-fs/hubfs/iStock-89469614-2.jpg?width=592&height=371&name=iStock-89469614-2.jpg)

This month, we decided to take a look at some of our most popular recommendations. One that stuck out? Increasing your intake of nuts – it’s right up there with eating oatmeal. According to information from the nutrition questionnaire each of our users complete, we've gathered that nuts may be your ticket to improvements in many biomarkers.

As you may know, we link each of our recommendations to the scientific literature that supports it. But, we’ve gone one step farther—we can now see how our recommendations are actually affecting InsideTracker users! Here, we compare our users' typical intakes of nuts with their biomarker levels. The results speak for themselves: it’s time to go nuts!

 

**Higher HDL**

Users who reported daily nut consumption (**one or more times per day**) had significantly higher levels of HDL cholesterol (the good kind!) than those who rarely eat nuts (**once per week or less)**. Nuts are high in [polyunsaturated fats](https://blog.insidetracker.com/does-eating-fat-really-make-you-fat) like omega-3s, the heart-healthy type of fat that is shown to improve cholesterol levels, particularly HDL.1

![How nuts affect HDL levels](https://blog.insidetracker.com/hs-fs/hubfs/Screen%20Shot%202017-03-24%20at%209.17.27%20AM.png?width=513&height=369&name=Screen%20Shot%202017-03-24%20at%209.17.27%20AM.png)

 

**Lower Triglycerides**

Users that eat nuts daily have significantly lower triglycerides than users who rarely eat them. So it seems that, similar to HDL, triglyceride levels respond positively to polyunsaturated fat intake.2

![How nuts affect triglyceride levels](https://blog.insidetracker.com/hs-fs/hubfs/Screen%20Shot%202017-03-24%20at%209.17.11%20AM.png?width=521&height=366&name=Screen%20Shot%202017-03-24%20at%209.17.11%20AM.png)

 

**Lower Cortisol**

Daily nut eaters also had significantly lower levels of [cortisol](https://blog.insidetracker.com/cortisol-how-the-stress-hormone-affects-you) than people who rarely eat nuts. In addition to polyunsaturated fats, nuts are also high in a different type, called monounsaturated fats, which are associated with lower levels of cortisol.3

![How nuts affect cortisol levels](https://blog.insidetracker.com/hs-fs/hubfs/Screen%20Shot%202017-03-24%20at%209.16.49%20AM.png?width=521&height=375&name=Screen%20Shot%202017-03-24%20at%209.16.49%20AM.png)

 

**Lower hsCRP**

Users who eat nuts daily also had significantly lower levels of hsCRP than users who don't eat them. Nuts are high in [magnesium](https://blog.insidetracker.com/magnesium-improve-sleep-memory-mood), which has been associated with lower levels of inflammatory markers, including hsCRP.4

![How nuts affect hsCRP levels](https://blog.insidetracker.com/hs-fs/hubfs/Screen%20Shot%202017-03-24%20at%209.16.31%20AM.png?width=518&height=370&name=Screen%20Shot%202017-03-24%20at%209.16.31%20AM.png)

 

**Higher Testosterone in Men**

Males who eat nuts daily had significantly higher levels of [testosterone](https://blog.insidetracker.com/the-science-behind-testosterone-biomarkers) than males who rarely eat nuts. This seems to be due to their [magnesium content](https://blog.insidetracker.com/maximizing-your-testosterone-is-magnesium-a-solution), which is associated with higher testosterone levels. Therefore, we recommend at least one serving per day for men with below optimal testosterone levels.5

![How nuts affect testosterone levels in men](https://blog.insidetracker.com/hs-fs/hubfs/Screen%20Shot%202017-03-24%20at%209.16.14%20AM.png?width=510&height=364&name=Screen%20Shot%202017-03-24%20at%209.16.14%20AM.png)

 

From our perspective, and as the data makes clear, the proof really is in pudding. We're seeing InsideTracker users following our recommendations and optimizing their biomarkers and performance. So reach into your nutrition and training toolbox, and grab some nuts!

[![Discover the best foods for your body](https://no-cache.hubspot.com/cta/default/419889/4bef9f78-6246-4b1c-ba9b-b19836ccdfd6.png)](https://cta-redirect.hubspot.com/cta/redirect/419889/4bef9f78-6246-4b1c-ba9b-b19836ccdfd6)

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- [Getting Back on Track: Laura Ingalls' InsideTracker-Fueled Journey Back to Holistic Health](https://blog.insidetracker.com/getting-back-on-track-laura-ingallss-insidetracker-fueled-journey-back-to-holistic-health)
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- [Stress Fractures: The Relationship Between Biochemistry, Nutritional Screening and Biomechanics](https://www.insidetracker.com/blog/post/80064494372/stress-fractures-the-relationship-between)

 

References:  
\[1\] Afshin, Ashkan, et al. "Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis." *The American Journal of Clinical Nutrition* 100.1 (2014): 278-288.  
\[2\] Clarke, Robert, et al. "Dietary lipids and blood cholesterol: quantitative meta-analysis of metabolic ward studies." *BMJ* 314.7074 (1997): 112.  
\[3\] García‐Prieto, M. D., et al. "Cortisol secretary pattern and glucocorticoid feedback sensitivity in women from a Mediterranean area: relationship with anthropometric characteristics, dietary intake and plasma fatty acid profile." *Clinical endocrinology* 66.2 (2007): 185-191.  
\[4\] Yu, Zhi, et al. "Associations between nut consumption and inflammatory biomarkers." *The American journal of clinical nutrition* 104.3 (2016): 722-728.  
\[5\] Maggio, M., et al. "Magnesium and anabolic hormones in older men." *International journal of andrology* 34.6pt2 (2011).

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