Eating nuts at Christmas is a popular enjoyable tradition.
Maybe it goes back to the nutcracker or that nuts are nutritious little powerhouses easy to add to a stocking along with chocolates and oranges.
Nuts are such powerhouses of healthy nutrients for your daily nutrition.
Nuts are full of healthy nutrients but they are also high in fat calories, so they should be eaten in small amounts.
Nuts contain lots of unsaturated fats that are also touted as good fats. They have antioxidants, fibers, and proteins in abundance. You could eat them daily but in moderation. Here are some pros and cons related to nuts.
Pros of Eating Nuts:
Popular nuts for the festive season include walnuts, macadamia nuts, pecans, filberts, peanuts, Brazil nuts and cashews. Here are some positive reasons for eating a handful of nuts daily:
1. Rich in Minerals and Vitamins
Most nuts are loaded with essential minerals and vitamins for your good health. These include Vitamins A and B. The minerals found in nuts include copper, selenium, iron, calcium, magnesium, and phosphorus. They are always healthy to eat, though the level of nutrients may vary in their different types.
2. Aids in Weight Loss
Many people will disagree on this but nuts help to shed extra calories if eaten in moderation and with caution. This holds true for nuts like almonds, pistachios, and cashews. They contain fibers and protein that help to curb your appetite significantly.
3. Lower the level of Cholesterol
Start eating healthy nuts right away to help lower LDL blood and total cholesterol in your body, . This is because nuts contain unsaturated fat, as well as polyunsaturated and monounsaturated fats. Some raw nuts have higher levels of phytosterol that controls the risk of any cardiovascular ailment or problem.
4. Rich in Omega 3 Fatty Acids
Nuts, like walnuts, are known for their high content of omega 3 fats. They also have lots of ALA along with some other nutrients. Studies have shown that these nutrients collectively help to reduce oxidation or inflammation in your body. So they are always good for your heart.
5. Reduces chances of Diabetes
Nuts affect the level of insulin and glucose neutrally which helps reduce the risk of diabetes. Nuts provide a healthy eating option for diabetic patients. In various forms, like peanut butter, nuts help to lower the risk of Type- 2 diabetes, especially in women. Research shows that nuts like almonds substantially reduce the chances of postprandial glycemia.
6. Rich in Plant Proteins and Dietary Fibers
Nuts contain lots of plant proteins which makes them a healthy alternative to meat. Nuts maintain the blood vessels with their high content of amino acids and the dietary fibers are also good for your health.
Cons of Eating Nuts
There are enough reasons to include raw or dry roasted nuts in your daily routine. But there are some hazards associated with eating too many nuts. These include:
1. High-Calorie Count
Almost every nut contains lots of calories. It is not a pleasing fact for calorie and health conscious people. Though almonds are a better choice with the lowest calorie count of 160 per ounce. To control calories, you should refrain from oil roasted nuts that are heated at high temperatures in harmful oils.
2. High in Fats
Despite their high content of unsaturated fats, nuts tend to put on this extra baggage with processing and flavors. Sometimes, nuts are treated with preservatives and unhealthy chemicals that increase the level of sodium and sugar in them.
3. High level of Oxalates
Many nuts have a considerable amount of oxalates, with peanuts containing a high amount. When these oxalates accumulate in the body fluids and crystallize, they may lead to the formation of stones in kidney.
Eating nuts in moderation, no more than a handful at a time, can help prevent oxalates accumulating.
4. May lead to Acne
Most of the nuts contain some oils that are detrimental to your skin. Those with sensitive skin must eat nuts in moderation to avoid breakout of acne.
These are some of the reasons that are enough to restrain you from eating nuts above acceptable limits. If you want to munch them daily for better health – choose unprocessed, raw, and light salted nuts in moderate servings as the best option for you.
Herbs can help provide extra flavor for nuts and contribute to a nutritious snack or meal.
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