Do nuts make you too fat? Debunk the myth

Nuts are one of the best appetizer or snack options ever. But don't they “fat” too much? We have good news! Science tells us that despite their high energy content, nut consumption is not linked to obesity.

Four reasons why nuts do not cause obesity as we think

It's time to put the nuts on their rightful pedestal:

1. They have a great ability to satisfy. Therefore, if we eat nuts, we can replace the consumption of other less healthy foods.

2. It contains a high percentage of fiber. Fiber, in addition to improving satiety, forms a gelatinous substance in the intestines that hinders or slows the absorption of other nutrients such as sugar. This helps improve the glucose curve.

3. Your digestion requires the expenditure of calories huge. This means that the body invests more energy into “weeding” cashews than it does from fritters.

Is it true that eating nuts is good for your heart?

Nuts, along with seeds, are true natural vitamins. It is a concentrated grain of fiber, healthy fats, proteins, vitamins, minerals and protective phytochemicals.

They can Reducing LDL cholesterol levels (bad) and increased HDL cholesterol (good). Some, such as walnuts, contain linoleic acid, A Omega 3 fatty acid Necessary substances that cannot be manufactured in the body.

Omega-3 fatty acids are part of cell membranes and help produce hormones that are beneficial to the body. Cardiovascular healthRegulators of inflammation, coagulation, and contraction and relaxation of arterial walls

Which nuts are most recommended?

• Nuts yes. Those that come raw or roasted. Almonds, hazelnuts, cashews, pistachios, walnuts… It's always a good idea to choose products that are locally produced, or at least produced locally.
• Nuts no. Avoid the tempting offers that are included in Ingredients list sugar, salt, honey or even flavor enhancers. Goes from Fried. The ones that come with a straight chocolate coating are sugary treats. It's not at all about banning it (yesterday I was in Gijón and ate some “nut paste” that brought tears to my eyes). But we know the place they occupy in our diet. This place is “accidental”.

How many nuts should we eat a day?

One serving is 20-30 g. This is equivalent to a A handful allows you to close your hand: Approximately 15-20 units of small fruits such as hazelnuts or almonds or 5 units of large fruits such as walnuts.

It's important to be aware of the amounts of nuts we eat, because if we eat a bag of cashews in one sitting while watching TV, our energy consumption during the day can skyrocket. No matter how healthy cashews are.