When we talk about healthy snacking options, nuts are one of the first things that come to our minds. They are not only delicious, but come in different varieties, which can be incorporated into different meals. Wholesome and satiating, these can also aid in weight loss. But how do you choose which type of nut to have and how to consume these nuts for maximum benefits? We spoke with two experts to get some answers.
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Benefits Of Nuts
“Nuts are a true powerhouse of nutrients, offering a wealth of healthy fats, protein, fibre, omega-3 fatty acids, vitamins, and minerals,” said Rosy Saha, Dietician - Golf View Healthcare and Research Institute, a unit of Speech and Hearing Institute and Research Centre. Research has found that the consumption of nuts can significantly reduce cardiovascular disease risk. It contains heart-healthy monounsaturated and polyunsaturated fats, which can help lower Low Density Lipoprotein (bad) cholesterol levels and reduce the risk of developing cardiovascular diseases.
Despite being calorie-dense, nuts are said to be beneficial for weight management. The combination of protein, fibre, and healthy fats in nuts can promote feelings of fullness and satisfaction, leading to reduced overall calorie intake. As per a study, long-term nut consumption is associated with lower weight gain and overweight/obesity.
In addition, nuts have a low Glycemic Index (GI), meaning they have a minimal impact on blood sugar levels. Including nuts in meals or snacks can help regulate blood sugar levels, making them a suitable choice for individuals with diabetes or those at risk of developing it. Here’s a look at nut types and their benefits:
Almonds
Almonds are excellent for weight management due to their high fibre content, which promotes a feeling of fullness. Moreover, they assist in reducing levels of bad cholesterol (LDL) while elevating good cholesterol (HDL) in the bloodstream.
Walnuts
Packed with antioxidants, walnuts are a valuable asset in safeguarding our bodies against inflammation. Their abundance of omega-3 fatty acids helps in managing conditions like coronary artery disease and diabetes.
Peanuts
Rich in healthy fats, protein, fibre, and B-vitamins, peanuts offer a substantial amount of magnesium and aid in lowering LDL cholesterol levels.
Cashews
Cashews are a great source of iron, magnesium, manganese, and zinc. Additionally, they contribute to reducing levels of LDL cholesterol in the blood.
Pistachios
These delightful nuts are an important source of manganese and copper, which play a role in lowering blood triglyceride (TG) levels.
Brazil Nuts
Known for their high selenium and vitamin E content, Brazil nuts act as antioxidants, boosting immunity. Selenium, in particular, is crucial for thyroid health.
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How To Consume Nuts For Optimum Benefits
So, when and how should we incorporate nuts into our diet?
Saha said, “Just a handful of nuts each day can provide a substantial portion of the essential nutrients our bodies require. Nuts can be enjoyed on their own or mixed with fruits, making them a versatile snack option.” According to the dietician, it is recommended to consume one serving, equivalent to a handful (28g).
“It is important to remember that “rotation is the key” to maximise the diverse range of nutrients available. By mindfully snacking on nuts and adhering to appropriate portion sizes, we can harness the nutritional advantages offered by almonds and maintain overall well-being,” she added.
Anupama Menon, a certified Nutritionist and Lifestyle Coach, Bengaluru and Mumbai, recommended, “It’s essential to store them in an airtight container in a cool, dry place or refrigerate them to preserve the taste and nutritional quality and to extend their shelf life. Due to the oil content in the nuts, they turn rancid over time.” To maximise the benefits of eating nuts, she shares a few tips:
Consume a variety of nuts: different nuts have a variety of nutrients which will be beneficial. Some nuts that you can regularly consume: almonds, walnuts, pistachios etc
Choose raw or dry roasted nuts: dry roasting nuts without salts/oils or having it raw avoids unnecessary additives and this way their natural nutrients are also preserved.
Soak or sprout nuts (optional): It increases nutrient absorption and digestibility as the water removes phytic acid. Taste and texture also improve as tannins are also removed during soaking