Nuts sometimes have a bad image in the diet world: they contain a lot of fat and have a high energy density, which means that...A small portion provides a lot of calories. But a growing body of research shows the possibleBenefits of Healthy Nutshow pistachios, almonds and cashews help in weight loss has helped change our perspective.
Nuts can be part of a weight management plan and can even help you lose weight. They are a source forplant-based protein, healthy fats and fiber, which keep you full for a long time and support digestion. Additionally, research shows that the body may not actually absorb all of the calories from nuts. A study published August 2012 in the "American Journal of Clinical Nutrition" found that up to 20 percent of calories are not digested.
Additionally, a January 2020 study in “Appetite” found that eating pistachios does not affect body weight. The test participants (30 healthy premenopausal women) consumed supplements to their usual diet for a period of 12 weeks44 g pistachios (250 kcal) in the morningto yourself. They were allowed to eat whatever they wanted for the rest of the day. Those who ate pistachios daily as a morning snack felt fuller for longer and ate fewer carbohydrates. The intake of unsaturated fatty acids, linoleic acid, thiamine, pyridoxine, copper, manganese and zinc was also significantly higher than in the control group.
So nuts can really help you lose weight! However, there are a few possible missteps that can prevent you from achieving your goals. Here are5 errors, which you should avoid if you want to lose weight healthily.
1. They think the fat in nuts makes you fat
Avoiding high-fat foods such asOlive oil, avocados and nutsis an antiquated way of thinking.
Dietary fats are an important source of energy and enable the body to function properly.Particular healthy fats, like omega-3 fatty acids, offer additional benefits such as: B. reducing the risk of heart disease and stroke. That's why high-fat foods are an integral partmany modern diets.
The Academy of Nutrition and Dietetics recommends that 20 to 35 percent of your daily calorie intake should come from fat. So if you eat around 2000 calories per day, that equates to 45 to 77 grams of fat per day. For comparison:A portion of walnutscontains 19 grams of fat, which is ideal according to this recommendation.
2. You don't know how many nuts a day are healthy
A handful of nutsis about 25-30 grams and has about 160 to 200 calories. According to healthy eating recommendations, this is the optimal portion per day for an adult.
When it comes to nuts, it is difficult to estimate portions, especially because the number of nuts perPortion varies greatly from nut to nutis. Since pistachios have a shell, the portion appears larger. To avoid stuffing yourself with nuts, instead of eating them straight from the bag, put exactly the amount you need into a small bowl.
Examples of a healthy portion of nuts per day:
20-24 almonds
6-8 Brazil nuts
45-47 pistachios
16-18 Cashewnüsse
10-12 macadamia nuts
18-20 hazelnuts
15-18 The pecan half
8-11 walnut halves
150-157 pine nuts
3. You only see nuts as a snack
If you only think of nuts as a snack, you are not making enough use of their potential. Nuts are a delicious snack in themselves, but thisCooking with nutsbrings crunch to your dishes along with an extra dose of healthy nutrients.
Use soaked onesCashews for a plant-based cheeseor chopped pistachios asCrust for baked salmon. It's even easier if youWalnuts as a toppingAdd to your salads orCashewkerneStir in a chicken pan. These are just a few of the ways to incorporate nuts into your diet.
4. You eat spicy or salted nuts
Nuts consist of around 90 percent fat. So there's no reason to add more fat by roasting nuts in fat. Eat insteadraw or dry roasted nuts. If the package just says “roasted,” check the ingredients list to see if any fat has been added.
You can also find many on the marketflavored variants, such as B. roasted or glazed in honey. These may contain high levels of added sugar. Even though roasted or raw nuts are the healthiest, you can also treat yourself to candied nuts every now and then. However, you should look for options with minimal added sugar – just one to two grams per 100g.
Other flavors such as chili or BBQ may contain high levels of salt and other additives. If you eat salted nuts, you should also pay attention to themSalinityregard,especially if you suffer from high blood pressure. It's best to choose unsalted or lightly salted nuts. Again, you should always check the ingredient list to see if salt has been added.
5. You eat nut butters with added sugar
Almond butter and cashew butterare very tasty and have a better fatty acid profilecompared to peanut butter. They're also an easy way to get your daily dose of nuts.
However, some brands of nut butter containadded sugar. You'll find this more common with vanilla or cinnamon flavored nut butters, but sugar is also often added to plain nut butters. You should alsoadded fats and oilsPay attention to nut spreads. As with oil-roasted nuts, there is no reason to add oil to foods that are already high in healthy fats.
To avoid added sugar, always read the ingredient list when purchasing nut butter.
