The nuts have caused more controversy around its large caloric intake, which has caused many people to count them out of their daily diet for thinking that fat. The truth is that it is an alternative that, like any other, must be consumed in a moderate and adequate way in order to receive its many benefits and nutritional contributions.
Wondering if nuts are fattening ? Do you want to know if it is convenient to eat them daily? At FastlyHealwe clarify all your doubts in detail so that you are encouraged to include these foods in your diet without fear of gaining weight.
Properties of nuts
Those who decide not to incorporate nuts into their daily diet miss an important nutritional contribution, as well as the opportunity to enjoy a highly satiating food that can help control the amount of food we eat, which favorably interferes with weight loss. .
Nuts have important beneficial contributions to our body, among which are:
- Its high content of omega 3 , an essential oil that helps increase good cholesterol or HDL, improve blood circulation, prevent heart disease, reduce inflammation and significantly improve the appearance of the skin. They are very rich in fat, however it is considered a beneficial fat.
- Its high fiber content , which not only helps us regulate intestinal transit but also interferes with the decrease in cholesterol and sugar levels in the body, being ideal for maintaining general well-being.
- It is precisely thanks to the presence of fiber that nuts are very satiating, helping to reduce the appetite and the anxiety to eat more than necessary. This is the reason why they are considered an excellent alternative to have a snack or snack between meals.
- Due to its content of essential fatty acids and the presence of iron, potassium and zinc, nuts are an excellent source of energy that helps us improve our physical performance, promote concentration and stay more active throughout the day.
- They provide a protein content that can be very favorable for our body, especially when eating a vegetarian diet.
- Additionally, they are a good source of antioxidants , preventing premature aging of cells and the excessive production of free radicals, which can cause the appearance of diseases such as cancer. For this reason, some research affirms that frequent consumption of nuts can help prevent cancer .
Are they fattening or not fattening?
It is very clear that nuts are rich in fat, specifically omega 3, and that their caloric intake is quite high, however when in doubt as to whether nuts are fattening you should know that, consumed moderately and adequately, this food does not make you fat .
It is important to be very clear that 100 grams of nuts can provide a lot of calories, but due to their great benefits such as reducing the risk of heart disease or reducing the appetite of those who consume them frequently, they are considered to be highly flattering. But to get all these contributions, we must pay special attention to the amount we eat and the product we consume, so in the next step we explain how to eat nuts without getting fat .
The proper way to eat nuts
To eat nuts without making them fat, it is important to take into account the amount we eat and their presentation.
The general recommendation is to eat between 25 and 30 grams of nuts a day to receive all its benefits, avoiding its high caloric intake. Despite this, it is important to know that in the case of hazelnuts, walnuts and almonds, although they contain a lot of fat and calories, up to 100 grams a day can be ingested without an increase in weight, at least this This is what various studies indicate.
But be careful, because these contributions are only achieved when the nuts are consumed naturally , without being fried and without added salt or sugar, therefore the presentations that are usually obtained in most supermarkets are not adequate. You should opt for the natural product, which can be found in some supermarkets and in greengrocers and stores of natural or organic products.
It is recommended to weigh each serving before eating it, but if it is not possible you can eat a small handful of nuts a day, as this amount is around the recommended grams.
Calories per 100 grams
The calories per 100 grams of some of the most popular nuts are:
- Almonds 588 kcal
- Anacardos 570 kcal
- Hazelnuts 645 kcal
- Peanuts 452 kcal
- Chestnuts 369 kcal
- Walnuts 664 kcal
- Sunflower seeds 583 kcal
- Pistachios 562 kcal
Among the fruits that are subsequently dried we find options such as:
- Raisins 259 kcal
- Figs 270 kcal
- Dates 274 kcal
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.