January 8, 2021 by D.Fathia
The best nuts to eat
Are you someone who cannot make up his mind quickly about anything? Do you keep hesitating about your food choices? Do you pay much attention to health issues and body food compatibility? Do you think of nuts and how to choose among such a heavenly gift? Well at Ebastores, we think on your behalf and offer you guidelines and keynotes concerning nuts to facilitate your decision making. Keep scrolling to discover a few secrets concerning the best nuts to eat.
Nuts are rich in fiber and protein that is why they are highly beneficial for your health. Nuts are also a source of fat. Luckily, they contain good monounsaturated and polyunsaturated fats. Saturated fats are slightly low in all nuts.
Studies have been conducted to analyze and examine the nutrients specific to nuts and their effects on the human body. The results are promising. Contrary to a naïve belief, eating nuts does not lead to extra weight gain. Significantly, including nuts in your diet helps prevent chronic diseases and could potentially prolong one’s life. While all nuts have nearly equal levels of fat and the same number of calories, slight diversity between them makes all the difference. Such factors are the basis for judging which types are preferable to consume. Seems interesting? Don’t think twice, go nuts!
The top best nuts to eat:
Judgments are more or less subjective. However, we will try to offer you expert opinions and the most agreed upon healthy nuts. The proteins and vitamins of nuts help you control your appetite hence controlling your weight. Nuts do not have a direct effect on weight; yet, eating nuts nourishes your body perfectly and prevents feelings of hunger.
The following list is one classification attempt to consider when choosing your nuts.
Almonds:experts in the Academy Of Nutrition And Dietetics consider almonds the nuts with the lowest calories. One serving of nearly twenty-three nuts contains 160 calories, 6 grams of protein, and 14 grams of fats. Almonds help decrease blood sugar levels in diabetes patients. There is not sufficient scientific evidence, yet almonds might reduce cholesterol levels, thus improving heart conditions. Almonds inhibit inflammations and assist in the growth of beneficial gut bacteria. Almonds are loaded with vitamin E and fiber that makes them excellent antioxidants fighting illnesses such as lung cancer and cognition issues. It is better to eat these nuts raw and without salt or roasting. They might lose their inherent nutrients once salted and exposed to excessive heat.
Pistachios:one serving of 28 grams contains roughly 155 calories, 13 grams of fat, and 6 grams of protein. Pistachios thwart heart disease factors. They improve oxidative status and balance blood pressure. Raw nuts are always more healthy than oil or heat-treated ones.
Cashews:nearly 17 nuts contain 16 grams fat and 5 grams protein. Cashews improve blood pressure in people with metabolic syndrome. They can also increase levels of good HDL cholesterol.
Walnuts:these are the best nuts for the heart. 14 kernels contain 4 grams of protein, 18 grams of fat, and 185 calories. They contain heart-healthy alpha-linoleic acid. Studies suggested that ALA can help heart arrhythmias. More research on walnuts found similar effects of olive oil and these nuts. They both reduce oxidation and inflammation in the arteries. Walnuts help soothe blood flow and circulation. More interestingly, they might have a positive effect on the brain. One study revealed that eating walnuts increased one measure of cognition called inferential reasoning. This is promising data to expand.
Peanuts:this intruder to nuts has a similar profile with the latter. One ounce of peanuts contains 170 calories, 14 grams of fat, and 7 grams of protein. Peanuts are the best nuts for your brain. They are very rich in folate, one mineral essential for brain development. This mineral aids pregnant women in protecting their fetuses from defects. It also plays a vital role in protecting against cognitive decline. Peanuts are best eaten raw without added flavors or roasting to obtain their maximum benefits.
Pecans:about twenty pecans contain 200 calories, 3 grams of protein, and 21 grams of fat. They might be high in calories, but they are extremely beneficial for health. They contain one plant steroid called beta-sitosterol which can relieve prostatic hyperplasia. Pecans also are full of antioxidant polyphenols.
Brazil nuts:28 grams of these nuts have 182 calories, 18 grams of fat, and 4 grams of protein. They contain a mineral called selenium perfect for multiple body functions. Patients with kidney disease face a huge lack of selenium, but consuming a few Brazil nuts can overcome this deficiency.
Hazelnuts:reduce cholesterol and regulate blood circulation in addition to inhibiting inflammations. Hazelnuts are low in fats with only 9 grams per ounce. Also, they are rich in vitamin E; however, like all nuts they contain high calories, about 176 in each serving.
Macadamia nuts:these kernels contain too many calories, 200 calories in an ounce of about 28 grams. However, the good thing is that they have high levels of monounsaturated fat beneficial for the heart and heart health-related conditions.
The best way to eat nuts:
When it is a question of health, it is not enough to know which the best nuts to eat are; one should know how to eat because that is what matters. Nuts are sold in different forms and mixes. However, the general rule states that if you want to obtain all the inherent nutrients of your food then you should better eat it as it is without any additions or alterations. If subjected to heat for roasting, nuts might lose some of their qualities. The addition of salt can also be detrimental to the freshness and qualities of nuts. Therefore, it is always safer to eat your nuts raw and without any kind of treatment. It is better to sacrifice the crunchier texture of roasted nuts than to lose tremendous health benefits. Besides, the good fats inherent to nuts might be damaged and even oxidized once treated with heat. So keep it natural for the sake of the greatest possible advantages.