Nuts have thousands if not millions of benefits, so if you’re not incorporating them into your diet yet, it’s better to start today. Loaded with healthy fats, several minerals and vitamins, pecans are one of the healthiest snacks and they can be enjoyed raw, candied, roasted, toasted or even sprinkled on food. Some nuts are more nutritious than others, and there has been a debate on whether it’s healthy to eat nuts daily.
Should You Eat Nuts Every Day?
The American research suggests eating of 1-ounce, about a handful of nuts daily. This is according to Dr Ritika Samaddar, Dietetics, Max Hospital. A 2016 review article published in BMC Medicine also stated that eating a handful of nuts daily showed a 22% decrease in premature deaths. Nuts are high in calories thus it’s better to have the right portion on your table to reap their full benefits. Some of the healthy nuts include:
- Pecans
- Peanuts
- Almonds
- Walnuts
- Brazil nuts
- Macadamia nuts
- Hazelnuts
- Cashews
Benefits of Eating Nuts
- Anti-inflammatory benefits Nuts such as pecans, walnuts and almonds have inflammatory benefits. This is due to antioxidants such as flavonoids and phenols who have been shown to reduce inflammation rates. The nuts also decrease the risk of type 2 diabetes. Eating pecans showed a significant boost in antioxidant level within 24hrs of consumption. This is according to a study done in 2011 by the Department of Nutrition, Lona Linda University.
- Weight loss benefits Nuts such as pecans, almonds, pistachios have dietary fiber which makes you have the feel of satiety thus making you not to eat too much, which in turn avoids necessary weight gain.
- Loaded with nutrients Nuts are loaded with nutrients such as healthy fats, plant-based proteins, minerals that boost immunity. Fiber in nuts facilitates bowel movement thus it helps cleaning the gastrointestinal system. Riboflavin is also found in nuts it is essential for normal cell growth and function. Peanuts are loaded with 22% of antioxidants which reduces the risks of cardiovascular diseases. H
- Heart-healthy Nuts such as macadamia nuts, pecans, almonds have monounsaturated fat such as oleic acid and they have been shown to reduce the ‘bad cholesterol” also known as LDL which causes heart disease. Walnuts are also high in ALA and other nutrients that help reduce heart disease.
Keeping Tree Nuts in Balance
Nuts are high in calories thus putting the right portion of nuts to your table is essential to reaping the benefits of the nuts. When you’re starting out on keto diet, which is characterized by low-carb consumption, you may feel tired because the body takes some time before transitioning into ketosis. For those not on a ketogenic diet and are working out, consuming foods low on carbs can impact negatively your performance during a workout.
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