Is there a best time to eat nuts? Stanford-trained gastro-specialist's guide to eating nuts for brain, heart, and sleep

Thought munching on nuts anytime was the same? Think again. Turns out, timing matters just as much as the type of nut you eat. Stanford-trained gastroenterologist Dr Saurabh Sethi has broken down exactly when to snack on almonds, walnuts, pistachios, and more, so you can actually squeeze the most out of their nutrients. From better sleep to sharper focus, this nut-timing trick could be the hack your health routine was missing.

As per the expert, almonds, for instance, pack vitamin E and magnesium, which makes them a perfect morning starter to support brain function and keep blood sugar levels steady. Walnuts, loaded with omega-3s and melatonin, shine at night, helping the brain relax and improving sleep quality. Pistachios are best in the afternoon, as their protein and fibre combo stabilises energy dips and curbs those mid-day cravings.

Cashews go best with lunch, thanks to their zinc and iron that boost immunity and support energy metabolism. Pecans are better saved for dessert, since their polyphenols work to lower LDL cholesterol and reduce oxidative stress after a meal. Pine nuts make the ultimate mid-morning snack because pinolenic acid can suppress appetite and support fat metabolism. Peanuts, meanwhile, are the all-rounders— they can be eaten anytime to support heart and brain health.


Dr Sethi recommends sticking to one handful of nuts a day. He explained that eating them at the right times helps maximise their benefits, but also reassured that if timing feels too complicated, a simple handful of mixed nuts with lunch works just as well.



Why should you include nuts in your diet?
Nuts are tiny but mighty powerhouses for your health. According to Healthline, they’re packed with healthy fats, vitamin E, magnesium, selenium, and polyphenol antioxidants that protect cells and cholesterol from damage. Regularly eating nuts has been linked to weight loss, better blood sugar control, improved cholesterol levels, reduced inflammation, and stronger heart health. High in fibre, they also support gut health and keep you feeling full. Whether raw, toasted, or blended into nut butter, adding a handful of nuts to your diet is a simple way to boost overall wellness.