Should I eat nuts instead of rice?

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Nuts are inherently rich in nutrients such as iron, vitamins and minerals, calcium, omega-3 fatty acids and many other micronutrients. So eating nuts has a role in removing bad cholesterol from the blood and improving heart function. However, eating too much seeds also has harmful disadvantages. So should you eat nuts instead of rice?

1. Benefits of eating nuts

Nuts play an important role in achieving various health benefits, however one should only consume them at different times of the day in order to take full advantage of the maximum amount of nutrients. seed nutrition. If you want to get the maximum benefit from eating nuts, you should consume them in the morning. In addition, eating nuts with breakfast can help dispel fatigue and regulate blood pressure in the body in the best way.
A serving of about 30 grams of nuts is equivalent to a quarter cup (for almonds, this is about 18 – 22 nuts) containing an estimated 168 calories. Nuts are low in saturated fat, so consuming them instead of animal protein sources can help lower bad cholesterol (LDL cholesterol) levels in the body. Nuts also contribute some fiber, potassium, and calcium to your diet.
Although organic nuts contain healthy levels of plant-based protein, they are not a complete substitute for other animal-based proteins. If you completely replace meat with nuts, your waistline can make you feel less confident. For example, a piece of chicken tenderloin weighing 120 grams contains about 100 calories, but the same weight of 120 grams of walnuts contains 740 calories. However, replacing a portion of nuts in the diet with an equally small portion of red and processed meat is a method of protein supplementation that many scientists appreciate.

As reported by experts working at the Harvard School of Public Health. In the Health Professionals Follow-up Study, men who ate diets rich in meat tended to die younger (primarily 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. The message given here is not to completely eliminate meat from your diet. Instead, try to favor lean poultry over red meat, especially smoked or processed meats, and consume a moderate amount of nuts instead of meat several times a week.

2. Should you eat nuts instead of rice?

Organic nuts are very good for health, that no one can deny, but limit their inclusion in the diet in large quantities to avoid energy overload and should only be used as improving substances. good meal.
Nuts have been researched and proven to be a "forbidden fruit" for dieters. A small amount of these nuts can contain up to 10% of the daily calorie requirement for an average-weight adult man. In addition, packaged nuts can contain a lot of salt and are not suitable for anyone trying to control their blood pressure.
However, if you know how to balance the number of nuts properly, they can bring you more health benefits than you can imagine. Nuts are a great source of important nutrients, healthy fats, and protein. They can be added to and spiced up salads and side dishes.

The key to adding nuts is to consume them in a way that provides health benefits without causing weight gain. That means limiting portions and eating nuts instead of no other foods at all. “Nuts are a great source of good fats and protein,” says Dr. Helen Delicha Tsis, assistant professor of medicine at Harvard Medical School. But they shouldn't be added to all the other dishes you eat every day."
2.1 Nuts to complete a meal? The question many people wonder, Dr. Delicate Ios has a few suggestions. First, redefine your thoughts about nuts and treat them as a snack in your meal. In fact, it's true that there are a handful of nuts that can help satisfy one's hunger at mealtimes, but Dr. Delicha Tsis recommends using only nuts to complete the ingredients.
If you're trying to gain or maintain a healthy weight, the fiber and fat in nuts can allow you to leave your meal feeling full and satisfied Dr. Delicha Tsis explains: “If you're trying to lose weight and all you have in your salad are lettuce, tomatoes, cucumbers, and low-fat dressing, you might go hungry later. there. Nuts are a great way to make you feel full in addition to the other nutritional value they bring. Otherwise, a salad-only meal may not give you enough energy and leave you hungry."
Breakfast is a good time to enjoy nuts. Add some to cereal or yogurt with fruit. At lunch. , put a handful of seeds in a meatless salad.

2.2 Nuts for dinner? At dinner, nuts are a nutritious addition to grain-based side dishes like brown rice or mushrooms. Or housewives can use them to create mouthwatering meatless main courses. Dr. Deli Chatsis, during her practice as a primary care physician at Harvard-affiliated Massachusetts General Hospital, focused on healthy eating. One thing she does is invite a group of her patients to participate in nutrition information sessions as well as participate directly in the cooking process. During the sessions, Dr. Delicha Tsis explains how procuring, preparing and storing foods can have a positive impact on common health conditions. Nuts are often on the menu. A typical meal will include some cooked whole grains (such as quinoa or brown rice), beans or legumes (chickpeas, lentils). Add to it chopped vegetables, fresh herbs, olive oil and vinegar or lemon juice. “Put in some nuts and you have a very tasty, hearty, filling and satisfying meal,” says Dr. Delichatsios. However, one of the obstacles that keep people from eating nuts or whole grains in healthy meals is simply a lack of knowledge or experience in preparing them in a way that anyone can. desire to eat. "It requires some special processing methods and techniques." However, after a healthy meal, don't fill the bowl of fast food with nuts and watch TV, because we can add 500 calories to the body without even knowing it.
Nuts are known to be an excellent source of nutrients. They contain almost all the essential nutrients that the body needs to function and grow. However, nuts are also a great source of energy, so if they are not used and included in a reasonable diet, they can easily cause excess energy and obesity. There are also some nutrients the body needs to get from foods of animal origin. Therefore, a balanced diet including foods of both plant and animal origin is the best way to help each of us maintain our own health.

In short, although organic nuts are nutritious and good for health, we should not eat nuts instead of rice and need to actively balance food between meals to ensure the body is always full.
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Reference source: health.harvard.edu - webmd.com