Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease. Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.
Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people. They’re usually low in fiber, protein, and micro-nutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.