Who says little things can’t be special? At least that’s not the case with nuts. In fact, these little packages are powerhouses of healthy nutrients to add to your daily diet. Despite being super-rich healthy foods, many myths surround them. Despite scientific claims and facts, many people still believe that eating nuts can leave you vulnerable to unnecessary fats.
Contrary to these myths, nuts are high in unsaturated fats, which are also touted as good fats. They have antioxidants, fiber and protein in abundance. However, you should eat them in moderation on a daily basis. But if you’re still skeptical, we provide you with the pros and cons of nuts.
Benefits of Eating Nuts:
Positive aspects that encourage the daily consumption of a handful of nuts include:
1. Rich in minerals and vitamins
Most nuts are loaded with essential minerals and vitamins for your health. These include vitamins A and B. Minerals found in nuts include copper, selenium, iron, calcium, magnesium, and phosphorus. As such, they are always healthy to eat. However, the content of nutrients can vary in their different types.
2. Helps to lose weight
While most people will disagree on this point, it is a proven fact that nuts help shed extra calories when eaten in moderation and with caution. This applies to nuts like almonds, pistachios, and cashews. They’re high in fiber, which helps curb your appetite significantly. As such, they also control your weight.
3. Lower cholesterol levels
If you want to lower the LDL blood and total cholesterol in your body, start eating healthy nuts right away. This is primarily due to the content of unsaturated fats in them. They have lots of polyunsaturated as well as monounsaturated fats in them. Also, some raw nuts have higher levels of phytosterol, which controls the risk of cardiovascular disease or problems.
4. Rich in omega-3 fatty acids
Nuts such as walnuts are known for their high levels of omega-3 fatty acids. They also have a lot of ALA along with some other nutrients. Studies have shown that these nutrients work together to help reduce oxidation, or inflammation, in your body. So they are always good for your heart.
5. Reduces the likelihood of diabetes
Nuts have a neutral effect on insulin and glucose levels. As such, they reduce the risk of diabetes. They are also a healthy eating option for diabetics. Their various forms, such as peanut butter, help reduce the risk of type 2 diabetes, especially in women. It’s also been proven through research that nuts like almonds significantly reduce the likelihood of postmeal glycemia.
6. Rich in plant-based protein and fiber
Nuts contain a lot of vegetable proteins. This also makes them a healthy alternative to meat. With their high proportion of amino acids, they keep the blood vessels upright. The fiber in nuts is also good for your health.
Disadvantages of eating nuts
There are enough reasons to include raw or dried roasted nuts in your everyday life. However, there are some dangers associated with eating too many nuts. These include:
1. High calorie count
Almost every nut contains a lot of calories. For calorie- and health-conscious people, this is not a happy fact. However, almonds are a better choice with the lowest calorie count of 160 per ounce. To control calories, you should avoid oil-roasted nuts, which are heated in harmful oils at high temperatures.
2. Rich in fats
Despite their high unsaturated fat content, nuts tend to pack that extra baggage with processing and flavors. Sometimes nuts are treated with preservatives and unhealthy chemicals that increase the sodium and sugar levels in them.
3. High in oxalates
Nuts usually have a significant amount of oxalates. When these oxalates accumulate in body fluids and crystallize, they can lead to the formation of kidney stones.
4. Can lead to acne
Most nuts contain some oils that are harmful to your skin. People with sensitive skin need to eat nuts in moderation to avoid acne breakouts.
These are some of the reasons enough to keep you from eating nuts beyond acceptable limits. If you want to chew them daily for better health, unprocessed, raw, and lightly salted nuts in moderate portions are the best option for you.
Thanks to Vatsala Singhania
