Nuts can be eaten as a snack and added to main meals – in salads, cereals, combined with fruit. Thus, the diet will be balanced.
Nuts are a tasty and healthy product that is perfect for a healthy snack. Nutritionist Svetlana Fus spoke about the miraculous power of nuts and pointed out a common mistake when eating them. It turned out that it is undesirable to roast nuts, but there are exceptions to this rule.
According to the expert, nuts are a concentrated source of nutrients (vitamins, minerals, fiber). They contain a lot of fat (50-65 g per 100 g).
“But these are mainly healthy fats in their natural form, untouched by industrial processing. A significant part of the fats in nuts is valuable mono- and polyunsaturated fatty acids belonging to the omega-9, omega-3, and omega-6 groups. Thanks to them, nuts have a positive effect on the functioning of the cardiovascular system and brain,” Fuss wrote on her Facebook page.
Nuts are very satisfying and satiating because they contain proteins, and carbohydrates in combination with fats, dietary fiber, vitamins, and minerals. The World Health Organization encourages adults to include foods rich in vegetable protein in their healthy diet – fruits, vegetables, legumes, whole grains, and nuts.
What kind of nuts to buy
It is advisable to buy nuts only in their shells – they protect valuable fats and vitamin E from oxidation.
“The fats in peeled nuts quickly oxidize and acquire the taste of rancid butter. After peeling them, eat them raw to preserve healthy fatty acids and vitamin E,” the nutritionist advised.
Do you need to roast nuts?
According to Svitlana Fus, roasting nuts is a big mistake in modern nutrition, as high temperatures destroy fats and reduce the content of vitamins.
“Also, salted nuts, especially those sweetened with sugar or honey, are not the best choice. Therefore, I advise you to eat nuts raw, separately from chocolate and sweets,” the nutritionist said.
However, there are exceptions to this rule. For example, almonds. It must be heat-treated before consumption.
“After all, almonds contain the cyanoglycoside amygdalin (3-5%), whose decay products give the nut a specific smell and bitterness, and hydrocyanic acid, one of the strongest poisons, is released. Therefore, eating raw bitter almonds is dangerous for health,” the expert said.
Unpeeled raw cashew nuts are also not used, as they contain toxic substances between the shell and the nutshell. That is why they are first removed from the shell and the hull and subjected to heat treatment, which destroys the toxins.
Raw peanuts can cause digestive disorders and are often the cause of food allergies.
How to eat nuts and what to combine them with
A nutritionist advises adding nuts to main meals – in salads, and cereals, and combining them with fruit. Thus, the meal will be balanced.
How many nuts can you eat per day?
You can eat one serving of raw nuts daily, which is about 20-30 grams. For example, 10-15 almonds, 3-4 walnuts, 20-25 pistachios, or 10 hazelnuts (hazelnuts).
“Another advantage of nuts is that they can be stored for a long time without losing their beneficial properties and taste. This product can be taken with you on a long trip and consumed in situations where there is no opportunity and time for a full meal,” the nutritionist said.
It should be remembered that nuts are very high in calories. Eating nuts in large quantities can cause pain in the gallbladder. In addition, nuts cause an allergic reactions in some people. In this case, they should not be consumed even in small quantities.
Can children eat nuts?
Children under three should not be given nuts because they are not digested. Plus, children are often allergic to peanuts and walnuts. Nuts should be introduced into the diet very carefully, the expert advised.