“Consuming nuts can make me fat” is a common notion. But is it really true?
Or is it just another myths in the long list of myths related to eating?
It is a well know fact that nuts are fat- and energy-dense foods. But, studies have shown that frequent nut consumption is associated with lower rates of coronary artery disease (CAD). Also, nut-rich diets improve the serum lipid profile of participants in dietary intervention trials. In fact , those who eat nuts on a regular basis have shown to have lower Body mass Index as compared to those who do not consume them at all.
Nuts and oilseeds like almonds, walnuts, pistachios, flaxseeds, peanuts and til (sesame seeds) are natural foods. They are loaded with lots of minerals, vitamins, proteins, fiber and healthy fats.
Here are some of the nutrients that are present in nuts:
Minerals: Nuts supply important minerals like magnesium, manganese, copper , iron, calcium, selenium ,etc which have important role to play in several biological functions in the body. in fact, these minerals are particularly important in the diet of obese, individuals with diabetes and heart patients.
Vitamins: Almonds are a great source of vitamin E which have anti-oxidant properties. Likewise, most nuts are dense in the fat soluble vitamins which are important in maintaining a healthy cell membrane
Proteins: Nuts are a good source of essential amino acids which are building blocks of life. protein rich foods have an innate quality of providing satiety and reducing frequent hunger pangs.
Fiber: Fiber helps to bind cholesterol and throw it out of the body. All of the nuts are rich in the soluble and insoluble fiber which give a feeling of fullness and also prevent overeating. Flaxseeds are particularly rich in fiber which has several protective effects in cardiovascular disease
Healthy fats :Nuts contain the long chain polyunsaturated fatty acids in larger proportion compared to saturated fats. most of them are rich sources of the omega 3 type of fatty acids which have anti-inflammatory properties.
So, don’t worry much about getting fat while having nuts! They have loads of nutrients & are healthy. Just avoid excess of it!
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