How to eat nuts in a healthy way

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Doesn't matter whether you eat raw or cooked nuts? Which nuts should you eat and which nuts should you avoid? Nuts can be a very useful addition, eating nuts is good for your health. But they can also promote overeating and put a strain on your digestion. Let's take a look at some ways to eat nuts in a healthy way and allow you to enjoy their taste and nutritional benefits without any side effects.

1. Raw and roasted- what is the healthiest way to eat nuts?

There are mixed opinions about whether it is healthy to choose to eat nuts raw or roast them, preserving the maximum nutrients in those nuts. Raw food enthusiasts may insist that roasting nuts reduces their nutritional value, but unless we're cooking them into a brownish crunch, that's just not advisable, Kara Landau - nutritionist and founder of Traveling Dietitian said. “As long as the roasted nuts are cooked to between 120-160 degrees Celsius, then all the delicate essential fatty acids will remain intact,” says Landau. "Some of the B vitamins can be lost, but since nuts are not usually a major source of B vitamins in the diet, this shouldn't stop anyone from enjoying their roasted nuts."
Another common concern among housewives about roasted nuts is that they have a higher fat content if they are cooked in oil. But in reality, that fat content is too little for us to worry about that. “Due to the high fat content and grain density, we cannot absorb more fat when roasting in oil,” explains Landau. “They only increase total fat to a minimum; can increase to about 5% fat content when a raw nut is roasted in oil.”
Landau says trans fats can develop when a nut is roasted in oil, depending on temperature and the type of nut. , but the amount is "negligible." In short, you should use nuts whether you like to eat them or not, should be familiar with all nuts and choose a few that you love, eat when we feel craving for something instead of junk food that is low in nutrients and unhygienic, for each person's health. If you lightly roast them, their attractiveness will increase dramatically, then I believe this is a great choice that is still healthy and ensures you get all the nutritional benefits that nuts have. bring”- says Landau.
To roast your own nuts, spread them evenly on a baking tray and pop them in the oven on low heat, between 120 and 160 degrees Celsius, for 12 to 20 minutes. If you can smell the ripe seeds, then turn off the heat and let them cool, to avoid the situation. Besides, we don't need to add oil when roasting the nuts, but if you like, you can drizzle a little, should use butter, coconut oil or olive oil, ... on the nuts before putting in the oven. Grilled. Also, some people have a preference for soaking those nuts. Landau says that soaking nuts offers a number of health benefits. Its main effect is to break down phytic acid, a component of nuts and some grains that can reduce the amount of nutrients the body can absorb from nuts, because our bodies lack of enzymes to digest phytic acid.
Phytic acid also binds with essential minerals like calcium, zinc, iron and magnesium, so we don't digest much of that good stuff. “Soaking raw nuts in water overnight and then putting them in a dehydrator to break down some of the phytic acid and make sure the micronutrients are still intact, this is considered one of the ways,” says Landau. Eat healthiest. It can also "wake up" beneficial enzymes in nuts to improve digestibility. However, the benefits of soaking nuts depend on how much calcium, zinc, iron and other nutrients you get from the nuts. Chances are small amounts aren't made enough in the diet to "activate" them to make a big difference to our diet and overall health.

"Dry-roasted and oil-roasted nuts are both good sources of protein, fiber, healthy fats, calcium, magnesium, phosphorus and potassium," says Laundau. “I believe that preparing nuts in the right way and adding them every day to the diet is the best way to make a perfect meal.”
Although nuts are healthy, people should limit their intake to avoid providing too many calories and use them as a meal enhancer. Nuts can be like the forbidden fruit for dieters. A small amount can contain up to 10% of the daily calorie requirement for an average-sized man. And using a lot of salt in the roasting of nuts is a cautionary tale for anyone trying to control high blood pressure. But nuts will be healthy if people know how to eat them. Nuts are a good source of important nutrients including healthy fats and protein. We can create salads and accompaniments to add a crunchy flavor. Here's how consuming nuts provides health benefits without causing weight gain. That means we should limit our portions to junk foods, high in fat and calories, and use nuts instead. "Nuts are a pretty good source of good fats and protein," says Dr. Helen Delicha Tsis, assistant professor of medicine at Harvard Medical School. But they shouldn't be combined with other foods in everyone's diet."
One ounce of nuts is equivalent to a quarter cup.For almonds, that's about 18 to 22 nuts on their own. Nuts are low in saturated fat, so consuming them instead of animal protein sources can help lower bad cholesterol like LDL.They contribute fiber, potassium and calcium to the diet.
Although nuts are a healthy protein, we cannot substitute nuts for meats. If you do, your waistline will pay a heavy price. , a lean 4-ounce chicken tenderloin has about 100 calories, but 114 grams of walnuts contains 740 calories.However, replace a serving of about 28.3 grams of nuts with an equally small serving of red and cured meats. processing is a very good use, according to experts based at the Harvard School of Public Health
In a Health Professionals Follow-up Study, men ate people who follow a meat-rich diet tend to die younger than other diets (mainly from cancer and heart disease). But for each serving of meat replaced by a serving of nuts, the risk of premature death was reduced by 20% compared with men who continued to eat meat. This message is not to advise us to completely ban meat from our diets. Instead, try to prioritize lean poultry over red meat, especially smoked meats or processed meat products like hot dogs. We should consume a moderate amount of nuts instead of meat several times a week with a moderate amount of nuts.

If we are trying to achieve or maintain a healthy weight, the fiber and fats in nuts can allow us to cut through meals with a feeling of fullness and satisfaction. "If your salad dressing consists of lettuce, tomato, cucumber, and low-fat dressing, you'll be hungry afterward," says Dr. Delica Tsis. "To complete a meal, being able to choose nuts is a good way to make us feel fuller. Otherwise, a simple salad like the above may not have enough calories and will cause the body to fall into a coma. hunger, lack of energy to work".
The right time to incorporate some into cereal or yogurt with fruit is breakfast. For lunch, add a handful to a meatless salad and use nuts for dinner. Or for dinner, nuts are a nutritious addition to grain-based side dishes like wild rice or brown rice and mushrooms. Or you can use them to create a main dish without meat.
During her practice at Harvard-affiliated Massachusetts General Hospital as a primary care physician, Dr. Delica Tsis focused on healthy eating. One thing she does is invite a group of her patients together for nutrition information sessions and cooking demonstrations. During the sessions, Dr. Delica Tsis explains how shopping, preparing and stockpiling foods can have a positive impact on common health conditions. The doctor provides information about the nuts that are often on the menu. A standard one-meal menu will include some cooked whole grains (such as quinoa or brown rice), beans or legumes (chickens, lentils). There are also chopped vegetables, fresh herbs, olive oil and vinegar or lemon juice. "You will have a more delicious, attractive, complete and satisfying meal when using some nuts and seeds in your meal menu," says Dr. Delicha Tsis. Dr. Delicha Tsis says one of the reasons that the use of nuts or whole grains in healthy meals is so difficult is a lack of knowledge or experience in preparing them in such a way. anyone really wants to eat. It requires that every citizen should be provided with the teaching knowledge. However, after a healthy meal, don't fill your snack bowl with nuts and turn your head to watch TV, Dr. Delicha Tsis warns. "you can load up to 500 calories."

2. 8 healthy ways to add nuts to your diet

Nuts provide plant-based protein, healthy unsaturated fats, Omega-3 and Omega-6 fatty acids, Vitamin E, and fiber. According to the Mayo Clinic, eating nuts also helps lower LDL (bad) cholesterol, and they may fight inflammation associated with heart disease. What's more, they can reduce your chances of blood clots forming.
So which nuts should we eat best? Almonds contain calcium and 37% of the daily recommended amount of vitamin E per one ounce (28g) serving. Pistachios are high in fiber and eating 2-3 ounces a day can help raise your HDL cholesterol (the good kind). Walnuts are rich in Omega-3 fatty acids. Some evidence suggests that cashews, pecans, macadamia nuts, and Brazil nuts may help reduce inflammation. Even peanuts, which are technically a legume rather than a tree nut, have some health benefits.
So how to include healthy nuts in your diet. Because nuts are high in calories and fat, you may want to limit your daily intake to one ounce (28g) or so. Here are some fun ways to include them in our daily meal plans.

Add some with an apple or other fruit for a healthy afternoon snack without the fuss at the office or anywhere! 2. Nuts can be easily reduced to a meal or powder that we can add to everything from shakes to smoothies, or as a topping on a salad or sandwich. Use a mortar and pestle or your food processor to give them the texture you want. You can store processed nuts in the refrigerator for up to a week. Instead of adding toast to your salad, enjoy that delicious crunch with nuts. Chopped pecans added to breakfast cereals instead of sugar will provide some sweetness along with their health benefits and add fiber. We can make a nut sandwich by combining an ounce (2 tablespoons) of chopped walnuts, 20 chopped green olives, and a tablespoon of low-fat mayo or salad dressing to create a mixture. Delicious 300 calories to spread on whole wheat bread. Nuts make a delicious topping for grilled fish, especially salmon. Add nuts to your side dishes. Think combinations like brown rice and chopped pecans, chickpeas and almonds, and pistachios with peas and carrots. In stir-fries, nuts can also be used. We all know about Thai cooking with peanuts. Why not try it with cashew chicken, or add some chopped pecans to your favorite beef and pepper recipe?

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References: coach.nine.com.au, health.harvard.edu, tasteofhome.com