Nuts are not only a delicious snack option but also offer numerous health benefits. Incorporating them into your diet in the right way can maximize their advantages. Here’s a guide on how to eat nuts for maximum benefits.
Nuts are known for being a powerhouse of nutrients, providing healthy fats, protein, fiber, omega-3 fatty acids, vitamins, and minerals. Research has shown that consuming nuts can significantly reduce the risk of cardiovascular diseases. They contain heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and promote cardiovascular health.
Despite being calorie-dense, nuts can aid in weight management. The combination of protein, fiber, and healthy fats in nuts promotes feelings of fullness and satisfaction, leading to reduced calorie intake. Long-term consumption of nuts has been associated with lower weight gain and a lower risk of obesity.
Nuts have a low glycemic index, meaning they have a minimal impact on blood sugar levels. This makes them suitable for individuals with diabetes or those at risk of developing it. Let’s take a look at some nut varieties and their specific benefits:
- Almonds: Excellent for weight management due to their high fiber content and ability to promote feelings of fullness. They also help in reducing bad cholesterol levels while increasing good cholesterol.
- Walnuts: Packed with antioxidants, walnuts help protect the body against inflammation and are beneficial for managing conditions like coronary artery disease and diabetes due to their omega-3 fatty acid content.
- Peanuts: Rich in healthy fats, protein, fiber, and B-vitamins, peanuts contribute to lowering LDL cholesterol levels and provide important minerals like magnesium.
- Cashews: A great source of iron, magnesium, manganese, and zinc. Cashews also help in reducing LDL cholesterol levels.
- Pistachios: These nuts contain manganese and copper, which play a role in lowering blood triglyceride levels.
- Brazil Nuts: Known for their high selenium and vitamin E content, Brazil nuts act as antioxidants and boost immunity. Selenium is particularly important for thyroid health.
Now, let’s explore how to consume nuts for optimum benefits:
Registered dietitian Rosy Saha suggests that consuming a handful of nuts each day can provide a substantial portion of essential nutrients. Nuts can be enjoyed on their own or mixed with fruits, making them a versatile snack option. The recommended serving size is approximately one handful, equivalent to 28 grams.
To preserve the taste and nutritional quality of nuts, certified nutritionist Anupama Menon recommends storing them in an airtight container in a cool, dry place or refrigerating them. This helps extend their shelf life and prevent them from turning rancid due to their oil content.
Menon also suggests a few tips to maximize the benefits of eating nuts:
- Consume a variety of nuts: Different nuts offer various nutrients, so including a variety in your diet ensures you receive a wide range of benefits. Some commonly consumed nuts include almonds, walnuts, and pistachios.
- Choose raw or dry roasted nuts: Opt for nuts that are dry roasted without salts or oils, or consume them raw. This avoids unnecessary additives and helps preserve their natural nutrients.
- Optional: Soak or sprout nuts: Soaking or sprouting nuts can increase nutrient absorption and digestibility by removing phytic acid. It can also improve taste and texture by removing tannins.
By incorporating nuts into your diet mindfully and following appropriate portion sizes, you can harness the nutritional advantages they offer. Enjoy the benefits of nuts while maintaining overall well-being by making them a part of your healthy snacking routine.
