Is it just a myth that nuts get fat?

Is it just a myth that nuts get fat?

Discover the truth behind so much misinformation around nuts and weight gain

The answer to this question is very simple: yes, nuts make you fat. It also has a slightly more elaborate explanation and closer to reality. Walnuts are a source of calories that, however, can contribute to weight loss. It seems a contradiction, but it is not as it will be seen next.

Is it true that nuts get fat or not?

A calorie is a unit of measure that is used to determine the amount of energy contained in food. Some people believe that when this energy is not used it accumulates in the body as fat. This is true but only in part, and nuts are an ideal food to explain this distinction.

This dried fruit contains about 650 Kcal. per 100 grams. This amount is only slightly higher than the calories in bacon or bacon. Hence, it is said that nuts are a caloric pump because they contain a lot of fat.

65 grams of fat is concentrated in every 100 grams of nuts. For the most part, these are polyunsaturated and monounsaturated, that is, those that have a beneficial effect on health. Only 6% of this amount is saturated fatty acids, that is, those associated with overweight and high cholesterol levels.

On the other hand, this food contains omega 3 and omega 6 in a proportion that is ideal for the human body. Here you can learn more about the properties and benefits of omega 3.

Moderate consumption of this dried fruit can contribute to weight loss, as evidenced by a study conducted at the University of Barcelona. This effect is due to the fact that other nutrients raise serotonin levels in the body. This neurotransmitter may be associated with decreased appetite.

It is also known that nuts contain very important nutrients for the body such as high-quality protein, large amounts of antioxidants, fiber, vitamins (especially group B) and minerals such as zinc, potassium, calcium, copper, phosphorus, and magnesium, among others.

How many nuts can you eat?

To take advantage of its benefits without falling into excesses, it is recommended to eat up to 5 nuts per day. Consuming larger amounts for prolonged periods may have undesirable consequences, such as digestive problems, nausea, and diarrhea.

Also, people with gallbladder problems should limit the consumption of nuts because they contain oxalates.

When to eat nuts

Ideally, eat the suggested amount of nuts at breakfast or mid-morning. In this way, the energy of this dried fruit will be harnessed throughout the day. It is also advised to consume them in the afternoon snack or in the afternoon. This is because nuts produce a feeling of satiety that can make dinner a lighter meal.

How to eat nuts

Nuts are a versatile food that can be eaten in many ways. Raw as a quick snack, accompanied by yogurt and fruits for energy breakfasts or as part of the dressing of fresh salads. Likewise, as oil, stuffed with meats, in the pasta and fish sauce and with vegetables and side dishes such as rice. It is recommended to take them in a natural state and avoid those that are coated with sugar, salt or other additives.

Final tip:

Two warnings are relevant at this time. If the nuts have a bitter taste it is preferable not to eat them as they may contain aflatoxin. This is a toxic substance of a carcinogenic nature resulting from the action of fungi and decomposition. Nor should they be eaten if they are green because they usually include some amount of cyanide, a potent and dangerous poison.

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