Nuts: Benefits Without The Risk Of Getting Fat?

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Nuts: Benefits Without The Risk Of Getting Fat?
Nuts: Benefits Without The Risk Of Getting Fat?

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Video: Can Nuts Help You Lose Weight? | The New York Times 2023, January
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Nuts: benefits without the risk of getting fat?

Nutritionists recommend including 30 grams of nuts (a small handful) in your daily diet, despite their high calorie and fat content. The fact is that the fats in nuts are mainly the so-called "good" fats (monounsaturated and polyunsaturated). And besides, by consuming nuts, the body assimilates nutrients, while part of the fat is simply excreted.

Nuts: benefits without the risk of getting fat?
Nuts: benefits without the risk of getting fat?

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Nutritionists recommend including 30 grams of nuts (a small handful) in your daily diet, despite their high calorie and fat content. The fact is that the fats in nuts are mainly the so-called "good" fats (monounsaturated and polyunsaturated). And besides, by consuming nuts, the body assimilates nutrients, while part of the fat is simply excreted.

The fat content of different types of nuts varies. For example, in 30 g of raw cashews or pistachios, about 15 g of fat, in macadamia - about 22 g. Walnuts are rich in polyunsaturated fats, and hazelnuts and macadamias are rich in monounsaturated fats. This is why consuming nuts instead of foods high in saturated fat helps lower bad cholesterol.

A longitudinal study by the Harvard School of Public Health on the relationship between dietary habits and body weight has shown that people who regularly eat nuts tend to gain less weight over time than people who do not. Plus, unlike most processed alternatives, nuts are a healthier snack option.

A systematic review of 33 clinical studies examined the effects of nut consumption on body weight. It was not found (compared to the control group) that people who ate nuts had an increase in weight, BMI or waist circumference.

According to a Purdue University study, the group of people who eat nuts lost more fat when consuming food aimed at weight loss.

There are several possible explanations for why nut consumption does not lead to weight gain.

Not all fat from nuts is absorbed by the body. Fats are found in the cell walls of the nut, which are not easily digested, a certain amount of fat is excreted in the feces. Therefore, the amount of calories consumed is 5-30% less.

Nuts increase the amount of calories you burn, helping you maintain or lose weight. It is hypothesized that this could be partially explained by the presence of protein and unsaturated fats in them.

Long-term satiety due to the high protein and fiber content of nuts. Recent research has also shown that choosing nuts improves the overall quality of the foods consumed. Perhaps nuts are a substitute for "junk food" as a snack.

In general, people who eat nuts lead healthier lifestyles. It is possible that the consumption of nuts is only a sign of such a lifestyle. However, randomized dietary control trials still show no negative effects on body weight. This means that the beneficial effects of nuts are not only a result of a healthier lifestyle, but also the positive role of nuts in themselves.

Overall, the evidence supports the benefits of nuts as a healthy snack that provides many of the nutrients the body needs.

Based on materials from The Conversation

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