Health Fitness

Pros and cons of eating nuts

Who says little things can’t be special? At least, this is not the case with nuts. In fact, these little packets are healthy nutrient powerhouses for your daily nutrition. Although they are super foods rich in health, there are many myths related to them. Despite scientific claims and facts, many people still believe that eating nuts can make you prone to unnecessary fat.

Contrary to these myths, nuts contain a lot of unsaturated fats that are also promoted as good fats. They have antioxidants, fiber and protein in abundance. However, you should eat them every day, in moderation. But if you are still skeptical about the same, then we have provided the pros and cons related to walnuts for your help.

Pros of eating nuts:

Positives that will encourage eating a handful of nuts every day include:

1.Rich in Minerals and Vitamins

Most nuts are loaded with minerals and vitamins essential for good health. These include vitamins A and B. Minerals found in nuts include copper, selenium, iron, calcium, magnesium, and phosphorous. As such, they are always healthy to eat. However, the level of nutrients can vary in its different types.

2. Helps in weight loss

While most people will disagree with this point, it’s a proven fact that nuts help to shed extra calories if eaten in moderation and with caution. This is valid for nuts such as almonds, pistachios and cashews. They contain a large amount of fibers that help significantly curb appetite. As such, they also control their weight.

3. Lower cholesterol level

If you want to lower your blood LDL cholesterol and total cholesterol in your body, start eating healthy nuts right away. This is mainly due to the content of unsaturated fats in them. They are high in polyunsaturated and monounsaturated fats. Also, some raw nuts have higher levels of phytosterol which controls the risk of any cardiovascular disease or problem.

4. Rich in omega 3 fatty acids

Nuts like walnuts are known for their high omega 3 fat content. They also have a lot of ALA along with other nutrients. Studies have shown that these nutrients together help reduce oxidation or inflammation in your body. Therefore, they are always good for your heart.

5. Reduces the chances of diabetes

Walnuts affect the level of insulin and glucose in a neutral way. As such, they reduce the risk of diabetes. Likewise, for diabetic patients they constitute a healthy eating option. Its various forms, such as peanut butter, help reduce the risk of type 2 diabetes, especially in women. Research has also shown that nuts like almonds substantially reduce the chances of postprandial blood sugar.

6. Rich in vegetable proteins and dietary fibers

Nuts contain a lot of vegetable protein. It also makes them a healthy alternative to meat. They maintain blood vessels with their high content of amino acids. Dietary fibers from nuts are also good for health.

Cons of eating nuts

There are enough reasons to include raw or dry roasted nuts in your daily routine. But there are some dangers associated with eating too many nuts. These include:

1. High amount of calories

Almost all nuts contain a lot of calories. Not a pleasant fact for calorie and health conscious people. However, almonds are a better option with the lower calorie count of 160 per ounce. To control calories, you should refrain from oil from roasted nuts that are heated to high temperatures in harmful oils.

2. High in fat

Despite their high unsaturated fat content, nuts tend to add this extra baggage with processing and flavors. Nuts are sometimes treated with unhealthy chemicals and preservatives that increase the level of sodium and sugar in them.

3. High level of Oxalates

For the most part, nuts have a considerable amount of oxalates. When these oxalates accumulate in body fluids and crystallize, they can cause kidney stones to form.

4. It can cause acne

Most nuts contain some oils that are harmful to the skin. People with sensitive skin should eat nuts in moderation to prevent acne breakouts.

These are some of the reasons that are enough to prevent you from eating nuts above the acceptable limits. If you want to eat them daily for better health, unprocessed, raw, and lightly salted nuts in moderate portions are the best option for you.

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