Why don't nuts cause obesity despite their high calories?
Recent research has revealed that nuts are not just a snack, but a highly beneficial nutrient that contributes to improving memory, supporting heart health, enhancing fertility, and even helping to lose weight.
These findings revisit the prevailing stereotype of nuts as a source of high fat and calories that should be avoided during dieting.
However
- tudies have shown that these fats are not fully absorbed
- and that adding nuts to the diet does not hinder weight loss
- but may even enhance it.
A recent study showed that
- eating breakfast containing eggs with 50 grams of
- walnuts not only improves concentration, but also enhances
- performance on memory tests and reactions during the same day.
An analysis of several studies also revealed that adding nuts to
a low-calorie diet does not stop weight loss, but sometimes enhances results.
For years
research has linked eating nuts to lower rates of diabetes, heart disease and depression, and improved fertility and brain function. However, nuts are still not prominent in health awareness campaigns, and many remain conservative about them for fear of gaining weight.
Why don't nuts cause weight gain?
It may seem logical to avoid nuts because they are high in calories, as a small handful of almonds contains more than 150 calories, and walnuts are rich in fat. However, studies have shown that the body does not absorb all the fat in nuts; a percentage of calories are excreted directly with the waste.
Nutrition
expert Grace Kingswell explains:
"Nuts are rich in nutrients, but the body does not benefit from all their calories, which is why they do not cause weight gain like other fatty foods".
The combination of protein
fiber and unsaturated fats in nuts also improves feelings of fullness
and helps stabilize blood sugar levels, reducing the desire to eat snacks.
A review
study found that adding nuts
to the diet may help with greater weight loss, making it a suitable meal
for the diet if eaten in moderate amounts (about 30 grams per day).
Nuts offer a wide range of health benefits
including:
Rich source of nutrients: fiber, vitamin E, antioxidants and minerals.
Cell protection:
Vitamin E protects cell membranes from damage and helps delay the deterioration of cognitive abilities.
Reduce inflammation:
Polyphenols in walnuts reduce inflammation associated with heart disease and diabetes.
Improve fertility:
Nuts boost sperm quality and reduce pregnancy problems.
Support overall health:
reduce blood pressure, lower the risk of diabetes, and improve mood.
Benefits of each type of nut
Walnuts:
- Rich in omega-3 acids, protein
- and polyphenols, they contribute to
- improving memory and response speed.
Brazil nuts:
A rich source of selenium, which is essential
for thyroid health, but must be moderated to avoid toxic effects.
Almonds:
They contain fiber and vitamin E, which promotes digestive health and protects against heart disease and some types of cancer.
Nut butter:
a healthy alternative, but it needs attention
Nut butter has become popular as a healthy option, but not all types are equal in quality. It is best to choose types made with 100% nuts, with a little salt, and avoid products containing palm oil or sugar.
It should
be noted that a tablespoon of nut butter contains intense calories
which requires moderation in its consumption.
Nuts can be eaten with fruits, milk, or salads to enhance nutritional value, and soaking them overnight and then drying them increases the absorption of nutrients and facilitates digestion.