Doing so regularly may lead to weight gain. Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess. Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative.
Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy. In most cases, nuts are a safe and healthful addition to the diet. Moderation is key, as nuts are calorie dense. Anyone who experiences digestive upset from eating nuts may want to see a doctor.
They may have an intolerance or be sensitive to specific components of nuts. Nuts are a common allergen, and it is possible for people to develop an allergy that they did not have before. Anyone having an allergic reaction, such as swelling or itching in the throat or face, should stop eating nuts and get urgent medical care.
Severe nut allergies can sometimes be fatal. People who eat or are considering vegetarian or vegan diets may be concerned about getting enough protein from their food.
In this article, we look at…. Both peanut butter and almond butter are versatile ingredients and good sources of protein. They also have a variety of other health benefits. In this…. Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits.
They can help boost bone strength, heart health, and…. Eating a high protein diet can help people to lose fat and build muscle. By reducing intake of other types of food, such as carbohydrates and fats, it…. Many people avoid eating carbohydrates to help them lose weight.
However, some carbohydrates are beneficial and can be healthful when included in the…. What are the most healthful nuts you can eat? Medically reviewed by Natalie Olsen, R. Six most healthful nuts How to add nuts to your diet Can you eat too many nuts? Allergies Nuts are a good source of healthful fats, fiber, and other beneficial nutrients.
Six most healthful nuts. Share on Pinterest Peanuts are often more affordable than other types of nut. Share on Pinterest Cashews are rich in monounsaturated fats. Read More. Is popcorn healthy? Research has also shown that eating nuts daily may help us live healthier lives.
The study included all kinds of tree nuts, such as hazelnuts and walnuts, and peanuts which are technically legumes. Other research has suggested that eating nuts every day in place of carbohydrates can help control type 2 diabetes. Although it may be nuts to not include nuts in your diet, it's important to watch portions, because calories in nuts add up quickly.
Macadamia nuts are the most caloric, at calories per quarter-cup. Walnuts have approximately calories per quarter cup; pistachios and pecans have about calories, and peanuts and cashews have about calories. If you are watching sodium, choose raw or unsalted nuts. Join the conversation.
To reduce the calorie load from nuts, choose raw or dry-roasted instead of oil-roasted nuts. A quarter-cup of oil-roasted almonds has calories, but the same amount of dry-roasted almonds has calories. Note that the calorie differences may be less significant, depending on the type of nut. Also, include nuts as a snack or meal ingredient.
Try making your own trail mix with nuts and dried fruit, or sprinkle some nuts in your salad, cereal or yogurt. You can also use crushed nuts as a tasty topping for fish. And if you want nothing other than nuts, stick to quarter-cup portions, or a small handful. Chopped fine and roasted they make a crunchy topping for salad, yogurt or oatmeal, and a flavorful addition to steamed vegetables. Seeds are often lumped together with nuts when discussing health benefits, with good reason.
Seeds contain a surprising amount of nutrients including essential fatty acids like omega-3, protein, fiber and a range of healthy antioxidants. Hemp seeds, for example, have about 9g of protein in one serving.
Chia seeds and flaxseeds have a little more than 6g of protein, 9g of fiber and contain about twice the omega-3 fatty acids of walnuts.
Seeds are a good choice for those with allergies to tree nuts or peanuts. You can even find allergen-friendly sunflower butter to use in place of peanut butter — just avoid products with added sugar on the ingredient list. Both raw and roasted seeds are beneficial, however flaxseeds need to be ground in order for your body to absorb the nutrients.
You can do this yourself in a coffee grinder, or buy it already ground. Try: Pumpkin, sunflower, sesame, chia or hemp seeds sprinkled on salad. Chia and flaxseed blend well in smoothies or mixed in oatmeal. Dash some seeds on top of your morning avocado toast. For people who are watching what they eat, the high fat content is a common concern Troyer hears when she mentions nuts and seeds.
Troyer recommends sticking to one serving a day to keep fat and calories in a healthy range. Choose raw or dry roasted varieties, but skip the ones that are salted or candied. To make the most of your snack, select nuts and seeds with the highest protein.
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