The benefits and harms of nuts for weight loss, nuts and diet – is it possible to combine?


We know that nuts are a natural product from which we can obtain nutrients and energy needed by the body. But are nuts always useful, and, most importantly, in what quantity? What do the experts say?

Nuts and diet, caloric content of nuts
1. Nuts will help to lose weight
This is true, but only partially. Nuts are high in calories (700 kcal per 100 grams), so a large portion is more harmful to losing weight, as it will add extra calories. Plus same use nuts for those who on diet, you can call it that, they saturate quickly and permanently. For daily use enough 10-20 nuts.

2. Nuts are quite hard to digest by the body.
This is true because they contain large amounts of fat. Because of this, nuts (again in large quantities) are not recommended to use if you have enzyme deficiency, some other gastrointestinal diseases.

3. Nuts are rich protein and are a complete replacement for meat.
Nuts contain about 15% protein. And given their caloric content of the daily rate of protein is almost impossible to get only by eating nuts. In addition, we get not only protein from meat, but also essential amino acids, for example, lysine – is necessary for immunity.

4. Nuts contain the whole complex vitamins and minerals.
This is true. There are many nutrients in this product. This applies mainly to the high content polyunsaturated fatty acids (omega). Their composition of nuts is about 75%. In fresh nuts a lot of potassium, calcium, magnesium, sodium, phosphorus, iron, zinc, manganese. In them there are also vitamins C, E, thiamine (B1), Riboflavin (B2), Niacin (PP) folic acid (B9).

  • From Brazil nuts the body will get a lot of selenium which is antioxidant.
  • Walnuts contain a lot of vitamin C and omega-3 fatty acid. In addition, walnuts contain substances that stimulate the brain.
  • In almonds – a large number of vitamin E, magnesium and potassium.

5. If fry the nuts, they will be easier to digest.
That's true. During heat treatment enzyme inhibitors are deactivated.
But there are also negative points:

  • high temperature destroys beneficial fatty acids in nuts,
  • as everyone knows, when heating fats, can form carcinogenic substances.

6. Nuts can cause allergies.
Basically this statement refers to the peanut, which is actually not a nut, and refers to legumes. Eating peanuts is really often causes allergic reaction, and experts say that the reason is not the peanut, and the microorganisms that live on it.

Read also – diet: dried fruits and nuts

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