Pros and Cons of Eating Nuts

Pros and Cons of Eating Nuts

Who says little things can't be special? At least this is not the case with nuts. In fact, these little packages are powerhouses of healthy nutrients for your daily diet. Although they are very rich in healthy foods, there are many myths associated with them. Despite scientific claims and facts, many people still believe that eating nuts can make you susceptible to unnecessary fats.

Contrary to these myths, nuts contain many unsaturated fats, which are also touted as good fats. They have plenty of antioxidants, fiber and proteins. However, you should eat them in moderation every day. However, if you are still skeptical about this, we provide you with the pros and cons of nuts.

Benefits of Eating Nuts:

The positive aspects that encourage eating a handful of nuts daily include:

1. Rich in minerals and vitamins

Most nuts are loaded with essential minerals and vitamins for your health. These include vitamins A and B. Minerals found in nuts include copper, selenium, iron, calcium, magnesium and phosphorus. As such, they are always healthy to eat. However, the nutrient content can vary between different species.

2. Helps lose weight

While most people disagree on this point, it is a proven fact that nuts help lose extra calories when eaten in moderation and with caution. This applies to nuts such as almonds, pistachios and cashews. They contain a lot of fiber, which significantly curbs your appetite. As such, they also control your weight.

3. Lower cholesterol levels

If you want to lower LDL blood and total cholesterol in your body, start eating healthy nuts immediately. This is mainly due to the content of unsaturated fats in them. They contain many polyunsaturated and monounsaturated fats. Some raw nuts also have higher levels of phytosterols, which control the risk of cardiovascular disease or problems.

4. Rich in Omega-3 fatty acids

Nuts like walnuts are known for their high content of omega-3 fats. They also have a lot of ALA along with some other nutrients. Studies have shown that these nutrients work together to reduce oxidation or inflammation in your body. So they are always good for your heart.

5. Reduces the chances of diabetes

Nuts have a neutral effect on insulin and glucose levels. As such, they reduce the risk of diabetes. They are also a healthy nutritional option for diabetics. Their various forms, such as peanut butter, help reduce the risk of type 2 diabetes, especially in women. Research has also shown that nuts like almonds significantly reduce the likelihood of postprandial glycemia.

6. Rich in plant proteins and fiber

Nuts contain many plant proteins. It also makes them a healthy alternative to meat. They maintain the blood vessels with their high amino acid content. The fiber in nuts is also good for your health.

Disadvantages of eating nuts

There are enough reasons to include raw or dry-roasted nuts in your everyday life. However, there are some dangers associated with eating too many nuts. These include:

1. High calorie counting

Almost every nut contains a lot of calories. It is not a happy fact for calorie and health conscious people. However, almonds are a better choice with the lowest calorie count at 160 per ounce. To control calories, avoid oil-roasted nuts, which are heated to high temperatures in harmful oils.

2. Rich in fats

Despite their high unsaturated fat content, nuts tend to attract that extra baggage with processing and flavors. Sometimes nuts are treated with preservatives and unhealthy chemicals that increase the sodium and sugar content in them.

3. High oxalate content

Nuts usually contain a significant amount of oxalates. When these oxalates accumulate and crystallize in the body fluids, they can lead to the formation of stones in the kidney.

4. May lead to acne

Most nuts contain some oils that are harmful to your skin. People with sensitive skin need to eat nuts in moderation to avoid acne breakouts.

These are some of the reasons that are enough to stop you from eating nuts beyond acceptable limits. If you want to eat them daily for better health, unprocessed, raw and lightly salted nuts in moderate portions are the best option for you.