Who says that small things can’t be special? At least, this is not the case with nuts. In fact, these small packages are powerhouses of healthy nutrients for your daily nutrition. Although they are super rich health foods, yet there are many myths related to them. Despite scientific claims and facts, many people still believe that consuming nuts can make you prone to unnecessary fats.
Contrary to these myths, nuts contain lots of unsaturated fats that are also touted as good fats. They have antioxidants, fibers, and proteins in abundance. You should eat them daily, though, in moderation. But if you are still skeptical about the same, we are providing the pros and cons related to nuts for your help.
Pros of Eating Nuts:
The positives that will encourage eating handful of nuts daily includes:
1. Rich in Minerals and Vitamins
Most of the nuts are loaded with essential minerals and vitamins for your good health. These include Vitamins A and B. The minerals found in nuts include copper, selenium, iron, calcium, magnesium, and phosphorus. As such, they are always healthy to eat. Though, the level of nutrients may vary in their different types.
2. Aids in Weight Loss
While most of the people will disagree on this point, it is a proven fact that nuts help to shed extra calories if eaten in moderation and with caution. This holds true for nuts like almonds, pistachios, and cashews. They contain a lot of fibers that help to curb your appetite significantly. As such, they control your weight as well.
3. Lower the level of Cholesterol
If you want to lower down LDL blood and total cholesterol in your body, start eating healthy nuts right away. This is primarily due to the content of unsaturated fats in them. They have lots of polyunsaturated as well as monounsaturated fats in them. Also, some raw nuts have higher levels of phytosterol that controls the risk of any cardiovascular ailment or problem.
4. Rich in Omega 3 Fatty Acids
Nuts like walnuts are known for their high content of omega 3 fats. They also have lots of ALA along with some other nutrients. Studies have shown that these nutrients collectively help to reduce oxidation or inflammation in your body. So, they are always good for your heart.
5. Reduces chances of Diabetes
Nuts affect the level of insulin and glucose neutrally. As such, they reduce the risk of diabetes. Also, for diabetic patients, they constitute a healthy eating option. Their various forms like peanut butter help to lower the risk of Type- 2 diabetes, especially in women. It is also proven by research that nuts like almonds substantially reduce the chances of postprandial glycemia.
6. Rich in Plant Proteins and Dietary Fibers
Nuts contain lots of plant proteins. It makes them a healthy alternative to meat as well. They maintain the blood vessels with their high content of amino acids. The dietary fibers in nuts are also good for your health.
Cons of Eating Nuts
There are enough reasons to include raw or dry roasted nuts in your daily routine. But there are some hazards associated with eating too many nuts. These include:
1. High-Calorie Count
Almost every nut contains lots of calories. It is not a pleasing fact for calorie and health conscious people. Though, almonds are a better choice with the lowest calorie count of 160 per ounce. To control calories, you should refrain from oil roasted nuts that are heated at high temperatures in harmful oils.
2. High in Fats
Despite their high content of unsaturated fats, nuts tend to put on this extra baggage with processing and flavors. Sometimes, nuts are treated with preservatives and unhealthy chemicals that increase the level of sodium and sugar in them.
3. High level of Oxalates
Mostly, nuts have a considerable amount of oxalates. When these oxalates accumulate in the body fluids and crystallize, they may lead to the formation of stones in kidney.
4. May lead to Acne
Most of the nuts contain some oils that are detrimental to your skin. Those with sensitive skin must eat nuts in moderation to avoid breakout of acne.
These are some of the reasons that are enough to restrain you from eating nuts above acceptable limits. If you want to munch them daily for better health, unprocessed, raw, and light salted nuts in moderate servings are the best option for you.