Which nuts are the healthiest? Who can eat nuts, how much and when?

Is it possible to eat nuts while losing weight?

Doubts about the safety of this product in relation to the figure are raised by the amount of fat and calories that are not at all inherent in dietary food. However, nutritionists are confident that nuts have so many benefits, especially for women, that throwing them out of the diet is unwise. Fatty acids (especially Omega-3), vitamin E, polyphenols - these elements are vital for the body. Is it possible to eat nuts while losing weight? With caution is the doctor’s answer. You will not lose weight slower if you find your dose and understand what is best to combine them with and when to eat them.

The healthiest nuts

If you take a fresh product - not fried with oil, not salted, not covered in glaze - it will only work for the benefit of your health. However, doctors also highlight the most useful nuts for weight loss, of which there are only 5 types. The rating, according to experts, looks like this:

1. Almond.
2. Walnut.
3. Cashew nuts.
4. Pistachios.
5. Pine nuts.

Useful video

Watch this video about the benefits and harms of nuts:

Similar articles

• Sweets when losing weight: what healthy ones you can eat...
  Usually it is sweets when losing weight that cause breakdowns. However, there are those that you can eat, that is, the lowest calorie ones. It is better to replace milk chocolate with black chocolate, but fruit salads, the recipes of which are simple, will be useful for weight loss. Read more
• Low glycemic index diet: menu, products...

  If you choose a diet with a low glycemic index, then you need to be prepared for long-term use. The menu is developed separately for three stages. Products for weight loss are selected taking into account their GI. Read more

• Celery for weight loss: benefits and harms, how...

  Eating celery for weight loss is both tasty and healthy. After all, the benefits for the body are simply enormous, and the harm is minimal. You can use both the root and stems. There are some great recipes for soup, juice, smoothies and even cutlets. Read more

Calorie content of nuts

The overall energy value for this category of products ranges from 560-690 kcal, but every single calorie in nuts is healthy. Vegetable fats therefore do not settle on the vascular walls. Protein is easily digestible. There are few carbohydrates, so they do not turn into fat reserves. However, obese people need to decide what nuts can be eaten on a diet when the daily calorie content of the menu is seriously limited. Tables indicating the energy value and BJU of each of the nuts available in Russia come to the rescue.

The most high-calorie nuts

This category includes those varieties of this product whose energy value exceeded the limit of 650 kcal per 100. Experts advise consuming elements of this group less often or in very small quantities. It is noteworthy that the most high-calorie nuts also have a high proportion of fat. The picture looks like this:

Lowest calorie nuts

If you have been trying to figure out how to properly include this group of foods in your menu and what nuts you can eat while losing weight, the elements of this table are what you need. Their energy value is below 610 kcal per 100 g serving, and, according to nutritionists, they are as safe as possible for the figure. The list of the lowest calorie nuts looks like this:

Contraindications

Peanuts are a strong allergen.
Despite the large number of positive properties, nuts have a number of “disadvantages”:

1. Individual intolerance. The most powerful allergen is peanuts and products based on them (paste, oil).
2. Significant calorie content. Therefore, obese or overweight people need to strictly control the amount of nuts they eat.
3. The fruit contains oxalates. Their excessive intake from food is fraught with the appearance of sand and kidney stones. In addition, they interfere with the absorption of iron.
4. Sweet glazed products are not suitable for diabetics or for weight loss, since they contain a lot of fast sugars.
5. Salty options contribute to fluid retention and the appearance of edema. The amount of flavored products is more difficult to control, which can lead to overeating.
6. This is heavy food. Nuts are really difficult to digest, so they are not suitable for children under 3 years of age and people suffering from acute gastrointestinal diseases.

Advice

To make the product more easily absorbed by the body, it is recommended to soak the kernels in water or boil them.

Losing weight is not a reason to give up your favorite nuts. You just need to limit their portion, use non-salty versions and especially without sweet glaze. Then they will only bring benefits.

Nuts for weight loss

The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutritional value is a distinctive feature of nuts: if you feel hungry at the wrong time, you can eat a few pieces to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is comparable to a sandwich made of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is met.

Is it possible to eat peanuts while losing weight?

From a scientific point of view, this product is classified as a legume, not a nut, and most nutritionists are skeptical about eating peanuts for weight loss. Why? It is lighter in calories than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To eliminate the last disadvantage, experts advise letting the peanuts dry on a baking sheet or frying pan. In contrast to these disadvantages, he:

• has a high protein content, which is equal to meat (only the calorie content prevents you from eating as much peanuts as beef or chicken when losing weight), so it fills you better;
• helps the body get rid of cholesterol;
• actively accelerates metabolic processes due to the thermogenic effect;
• contains serotonin, which helps maintain normal hormonal levels (a common cause of weight fluctuations in women).

Walnuts for weight loss

Along with oatmeal, this product is called the main assistant to the brain, but it has benefits not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, and the presence of B vitamins. How valuable are walnuts for weight loss? Doctors' advice:

• The fiber and protein contained in them are the main “enemies” of excess weight and insatiable appetite.
• It makes sense to replace sunflower oil in salads with oil squeezed from walnuts.
• The high calorie content requires reducing the daily amount of this product during a diet to 30 g, and for overweight persons - to 10 g.
• Keep in mind that high stomach acidity, erosive damage to the mucous membrane, pancreatitis and too high a blood clotting rate make eating walnuts impossible.

Almonds for weight loss

According to experts, if any nuts on a diet can help you deal with excess weight, it’s almonds. He is a leader in this matter, although this cannot be said in terms of calorie content. What makes almonds popular for weight loss are fatty acids, the content of which is off the charts, protein and fiber. It suppresses the feeling of hunger better than other nuts, creating an illusory feeling of a full stomach, even if you eat only 8-10 kernels. A number of microelements (especially magnesium and copper) from the chemical composition of almonds dampen the desire to eat sweets, which is why it is very much appreciated during diets.

Nutmeg for weight loss

This is the only representative of this category of products that enters food as... a spice. It is not chewed like almonds or cashews, but when ground it is added to food. The chemical composition of nutmeg fruits is no less rich than that of its other “brothers,” but nutritionists value it much more highly. Nutmeg is useful for weight loss due to its ability to increase cellular temperature, which entails the burning of fat deposits. Like other spices, it:

• accelerates metabolic processes;
• improves the functions of the digestive tract;
• suppresses hunger;
• reduces sugar levels.

If we talk about which nuts are the healthiest for weight loss, nutmeg will be in the forefront. Try adding a couple of grams of it (ground) to any drink (it will perfectly complement hot tea, especially in winter), salad, rice, or even mix with kefir or cottage cheese. This volume is enough to suppress hunger and help metabolism. Just don’t overdo it - it’s not advisable to actively eat nutmeg, especially if you have stomach diseases or excessive outflow of bile.

Hazelnuts for weight loss

Hazelnut or Lombard nut is hardly mentioned as a food that can be valuable for weight control or weight loss, but it is needed by the entire body. Your toxin-free liver, bone tissue, and blood vessels will thank you. There are so few carbohydrates here, and the risk of an insulin spike is so insignificant that hazelnuts are allowed for both diabetics and obese people. In terms of manganese, it surpasses other nuts. Eating hazelnuts when losing weight and not only needs to be dosed, because... it can cause headaches due to vasospasm.

Tips for use

Nuts are a fairly high-calorie and nutrient-dense food. It is recommended to follow a number of simple rules when taking them:

1. Risk accounting. Almost all nuts are characterized by a high incidence of allergic reactions (especially peanuts). Allergopathologies, as a rule, are systemic in nature and have a severe course. Also, if nuts are abused, dyspeptic disorders (nausea, diarrhea, bloating and abdominal pain) can occur, and if stored and transported incorrectly, poisoning due to the persistence of fungi can occur.
2. Rationing. The daily requirement for most nuts is about 30-50 grams. An increase in this dosage is fraught with the development of dyspeptic disorders and lipid metabolism disorders.
3. Serving and cooking. Nuts should be consumed raw immediately after shelling. Long-term storage without shells or heat treatment (long-term drying in the oven, frying in a pan) significantly reduces the proportion of vitamins and antioxidant substances in the composition.
4. Time of receipt. It is permissible to consume nuts in the morning and during the daytime, but not on an empty stomach. It is contraindicated to use them before bedtime.
5. Individual selection. Each nut is endowed with a special list of beneficial qualities. For example, Brazil nuts are used for the treatment and prevention of thyroid pathologies, as well as malignant tumors; cashews – for diseases of the heart and blood vessels and weakened immunity; almonds – to maintain weight and fight atherosclerosis.
6. Combination with other dishes. Nuts are in perfect harmony with honey, olive oil, and cottage cheese (medium fat content). They can be included in muesli or cocktails with dried fruits, which is no less useful.

Following simple rules allows you to unlock the full biological potential of nuts.

When is the best time to eat nuts?

If it is advisable to eat this tasty product separately from the rest or not combine it with heavy foods (vegetables instead of meat, no bread, etc.), doctors do not argue among themselves, then when is it better to eat nuts - in the morning or in the evening, from Each of them can obtain diametrically opposed information. It is recommended to leave high-calorie foods for the first half of the day, but at the same time it is better to drive away acute hunger before bed with a couple of nuts rather than candy.

A few tips for safe weight loss:

• Mix nuts with oatmeal during breakfast and you will forget about hunger for 3-4 hours.
• Try replacing your afternoon snack with a handful of almonds - you'll eat less for dinner.
• A few nuts in a green salad without dressing in the evening - not high in calories, but satisfying.
• You should not eat any nuts at night, even the low-calorie ones.

Macadamia

It is rightly called the king in the vast kingdom of nuts, not only because of its high price, but also for its calorie content and beneficial properties.

The most high-calorie of all varieties, it copes well with migraines, removes cholesterol well, is used as an antiseptic and heals severe burns.

The microelements it contains have a beneficial effect on the skeletal system, which is why they are used for arthrosis and arthritis. For tonsillitis, doctors recommend consuming macadamia for adults and children. In addition, scientists have discovered another useful property - it perfectly rejuvenates the skin and smoothes out wrinkles.

7

How many nuts can you eat per day?

The daily norm for a person who is not overweight is 30 g. This is about 200 kcal (approximate figure), which is recommended for a non-main meal. For vegetarians, you can increase the dose to 50-70 g, which will be equal to a good hearty lunch. The exact amount of how many nuts you can eat per day must be established for each type separately, taking into account the difference in calorie content and weight:

• almonds – 12 pcs.;
• hazelnuts – 8 pcs.;
• walnuts (halves) – 6 pcs.;
• pecans – 7 pcs.;
• cashews – 9 pcs.;
• pistachios – 8 pcs.

Hazelnut

Love these nuts, which are often an ingredient in cookies, waffles and chocolate spread? Then you are very lucky. They are incredibly healthy, as they are full of substances such as vitamins A and B. In addition, hazelnuts contain the lion's share of fiber, increase healthy cholesterol and reduce bad cholesterol.

Doctor, my soul hurts. The doctor's answer helps you find self-love

Concert for plants and other best photos from around the world from June 20 to 27

It's nice to wait for your plane: photo of the Million Air private terminal in New York state

By eating a handful of hazelnuts a day, you will not only fill your body with energy and vitamins, but also help the environment: such nuts are an excellent example of sustainable agriculture, they require virtually no watering, survive well in harsh soils, are resistant to drought, and have high yields and prevent soil erosion. Being eco-friendly has never tasted so good!

For children

Children under three years of age are not recommended to consume nuts, as they contain a lot of protein, which is quite difficult to digest.

The child’s body has not yet produced enough enzymes that are responsible for the digestion and assimilation of proteins. In this case, the child’s body will only receive a load on the pancreas, liver and kidneys.

Nuts, in addition, are a strong allergen and should be introduced very carefully into the diet of a child over three years old.

The most beneficial for children is walnut. This is an excellent source of iodine, which is why this product is especially useful in children in areas with high radiation. Useful substances will help improve the mental abilities of children and cope with hypovitaminosis and anemia. For children, it is enough to eat 2 nuts per day.