How to choose “nuts” in a healthy and delicious way?

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“Nuts” are gaining popularity among people, because they are considered “light and healthy foods” that do not lead to obesity, and at the same time they contain a number of useful nutrients and can temporarily replace a complete meal. , satiating those who eat a handful and the feeling of hunger has stopped.

Nuts can temporarily replace a full meal

Nuts can temporarily replace a full meal

The brown companion!

You find a lot of them in the evening, when friends get together, they gather around small plates of “nuts”. And while they watch television or exchange parties, they eat fists of them, one after another, in parties that can go on for hours, in the belief of the majority of people, that it will not have no negative impact on public health. However, this behavior would lead to negative results, including the pancreas continuing to secrete insulin. The more a person continues to eat successively, the more the pancreas continues to secrete the hormone insulin, in order to regulate the level of sugar in the blood. It is true that “nuts” contain mainly beneficial fats and a little protein and harmless carbohydrates, but eating large quantities of them continuously will provide the body with carbohydrates which will automatically, albeit in varying proportions, increase the level of “blood sugar”, and it depends on the type of “nut” you eat. Humans eat it.

For example, we will find that some types contain more carbohydrates than others, such as “cashew nuts”, of which 100 g each contain 30 g of starches, and the amount of “pistachios” is 28 g, which is the same percentage in “chestnuts”, and reaches 22 g in “chestnuts”, “almonds”, and decreases to about 16 g in “peanuts”.

As for the “nuts” that have the most nutritional value and the least “carbohydrates”, they are: “macadamia” 14 g, and the same percentage of “walnuts” and “pecans”, while “walnuts Brazil” the amount of “carbohydrates” is less than 12 g only, and is followed by “pine nuts” with a percentage of 13 g, which makes them very suitable foods for the “keto” diet and the poor diet in carbohydrates. Note that this percentage is for raw, unroasted “nuts” to which no flavoring or coloring has been added!

Some Types Contain More Carbs Than Others

Some Types Contain More Carbs Than Others

nutritional value!

Nuts, especially low carb ones, are a very good source of beneficial fats and many minerals and nutrients.

Walnuts, for example, “contain a high amount of omega-3 fatty acids, especially alpha-linolenic acid (ALA). This fatty acid is essential and necessary for normal development,” says Casey Seiden, Registered Dietitian and certified diabetes educator. specialist, stating: “In one ounce of walnuts there are four grams of protein, two grams of fiber and a good amount of magnesium, which is important for nerve function and blood sugar control. He got the mark Heart Check from the American Heart Association indicating its good value as a means of improving quality of life.

Dr. Eric Madrid, board member of the American Board of Family Medicine, points out in an article that “almonds” are high in calcium, magnesium, and vitamin E, and “cashews” are high in iron and magnesium, and an excellent source of copper. Hazelnuts are rich in vitamins C and B, as well as calcium and magnesium. As for “peanuts”, they are an excellent source of protein, fiber and healthy fats, and they are rich in “L-arginine, which is an important amino acid for blood circulation and heart health”. show that peanuts are a good source of resveratrol, which has anti-aging and longevity benefits.

Nuts are a very good source of beneficial fats

Nuts are a very good source of beneficial fats

Method of choice!

For a person to get the nutrients found in “nuts” in a healthy and proper way, they must be:

1- Raw: that is to say natural as it was grown, without cooking. And if they are roasted, they should be roasted with healthy, non-hydrogenated oils, such as “avocado” oil, and not roasted for a long time, as this can lead to oxidation of the fats inside.

2- Organic: not exposed to pesticides, chemicals, artificial fertilizers and pollutants.

3- It is not genetically modified.

4- Without aromas, colorings and preservatives.

5- There are “nuts” that are best soaked in water, such as “almonds” and “hazelnuts”; And others are desirable to be “budded” to obtain double nutritional value, such as “pumpkin seeds”.

    Nuts contain many minerals and nutrients

Nuts contain many minerals and nutrients

Danger of ready-made cans!

There are many “nuts” covered in chocolate, dipped in certain types of candy, or mixed with types of sugar and flour, as well as various boxes of “nuts” ready to be eaten straight away. However, the vast majority of these types contain harmful substances and hydrogenated oils, and therefore it becomes impossible for a meal saturated with carbohydrates, which will lead to injury for those who eat it with “insulin resistance” and infections.

These aromas are put by the manufacturers with the aim of masking the poor quality of the product, as well as reducing its cost, and above all for them that whoever eats them becomes addicted to them, so they come back to buy them back thanks to these special mixtures , which cause many harms to man, make him obese and weaken his general immunity!

For example, you will find a variety of “nuts” containing: pistachios, cashews, almonds, hazelnuts, macadamia nuts. You think it’s a nutritious meal, but when you read the ingredients label, it also contains: salt, corn starch, E33, cheese flavor, cheese powder, onion powder, sugar, chilli, whey , BBQ extract!

Thus, the healthy meal has become its opposite, especially with the presence of sugar and cornstarch!

It is better for a person to get “nuts” according to the instructions above, then mix them at home, and if he wants to add salt to it, he should avoid “table salt” and add “ pure sea salt’; And he can flavor it if he wishes with certain types of unprocessed organic spices, or roast it for a short time in “avocado” oil.








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