The words on many peoples lips are, are nuts good for you? The simple answer is yes but we will go into this in a lot more detail.
There is a lot to go into within this topic. Rather than writing a very long detailed post, I thought it would be easier, and more user friendly if I did a nuts series.
Across the series I will be focusing my attention on the following nut:
- Macadamia nuts
- Brazil nuts
First of all, nuts are very expensive. Six packets of nuts at Holland and Barret cost me over £22 and please believe that is using buy one get one half price. I know I probably should of gone to Aldi/ Lidl but I simply didn’t have the time.
In articles regarding weight loss, weight control and diet you often find they recommend consuming no more than a handful of nuts. I’m going to show you what that actually looks like, and how many calories you consume in doing so:
As you can see a small handful of nuts contains a lot of calories but these are good calories. Actually eating nuts of a daily basis helps you live a healthier life. They contain compounds that work to lower cholesterol, protein, fiber, vitamins, minerals, omega-3 and various antioxidants.
As nuts are so calorific and contain a lot of protein and fat, they make you feel fuller for longer. They raise blood sugar so that you don’t get those sugar cravings and this ultimately helps you to loose weight.
Now the next question you probably have is, can eating too many nuts make you fat? As they are very high in calories many people would automatically jump to this conclusion and leave them out. Obviously, maintaining a healthy weight or indeed loosing weight involves consuming a specific calorie amount on a daily basis. Should you exceed this you will of course put on weight. Every time you eat excess of 3,500 calories this translates as 1 pound of fat on your body. Anyway, despite these calorie related concerns I can confirm that studies have shown that people who eat nuts regularly usually have a lower BMI than those that don’t.
A bit of science make simple for you; nuts contain a lot of calories however when we eat them our bodies cannot break down all the material. This means even though we eat the whole portion of nuts we cannot break out all the energy from them and so do not actually consume the full amount of calories. This is quite different to processed food as this is fully digestible and we absorb all the calories. So the next time someone says that they are eating a ‘be good to yourself’ diet bar for 100 calories instead of a 100 calorie portion of healthy almonds as ‘its the same thing’, they are completely wrong!
It is advisable to actually substitute the bulk of your carbohydrate intake with nuts but portion control is key. The worst offenders are macadamia nuts at 240 calories per 32g.
Nuts are an easy snack to consume, they do not require any preparation and can be eaten out and about. They are easily obtainable on the go and can be added to almost any dish, savory or sweet. They are a great alternative to grabbing a chocolate bar when on the go, so there are no excuses!
This post describes the benefits of nuts but check out the posts to follow that will show you which nuts are best for you and what are the healthiest nuts to eat on a daily basis.