Nuts are high in calories and fats. That is why many people avoid them when aiming to reduce weight. A meta-analysis and systematic review found that nut intake is not associated with weight gain. Though dense in calories, nuts are also a part of recommended dietary patterns that protect heart health. Nuts intake reduces inflammation and the risk of cardiovascular disease development.
Unsaturated fats that nuts contain are faster oxidised in the body and perform a more significant thermogenic effect than saturated fatty acids. This leads to less fat accumulation.
Due to high levels of oils and fats, nuts provide a prolonged saturation, thus allowing you to avoid unnecessary snacks.
The physical nature of nuts suggests that they are digested partially. So the body gets just a share of the calories contained in a portion. Moreover, the calorie counts of nuts may be overestimated by as much as 25%.
Nuts are not that “innocent”. Overeating nuts will rebalance your fats, proteins, and carbs and change your daily calorie intake, even with small potions up to 100g.
The maximum amount of nuts recommended by nutritionists is about 45 g to enjoy all their health benefits.
You can add any nuts to your diet: flavoured, raw, roasted, or unsalted nuts can all have a place in a healthy diet, but you should watch out for nuts loaded with added sugars.
Nuts should not be just added. They are a complete replacement for other less calorie-dense foods. You can add nuts to yoghurts, cereals, salads, and other dishes.
Experts agree that all nuts are good choices. Each nut has a different set of benefits, so adding a variety of nuts is a smart approach. For example, almonds and pistachios have the most calcium levels, pecans are the richest in antioxidants, walnuts boast the most omega-3 fats, and cashews are the highest in iron.
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