Nuts, almonds, hazelnuts, raisins, dried figs, pine nuts, pistachios, dates, chestnuts, cashews or sunflower seeds contain proteins. However, they contain more fats than proteins , and while they are healthy fats, their consumption should be moderate.
The reason is that although they provide healthy and necessary fats for our body, the total proportion of fat should not exceed that of carbohydrates, hence we should regulate their consumption.
On the composition of nuts
The main component of nuts are fats. We are talking between 50% and 60% of its composition. But it is healthy fat. The type of fats varies from one to another, for example the fats in walnuts are more unsaturated than those in hazelnuts and almonds, in which monosaturated fat predominates, which is the typical fat of olive oil. When they replace saturated fats in the diet, they contribute to maintaining normal blood cholesterol levels.
In addition to fats, nuts are rich in regulatory nutrients such as fiber, vitamins and minerals. Vitamins include E, a powerful natural antioxidant that protects cells from oxidative damage; the proteins of group B; and minerals include magnesium, manganese, phosphorus, zinc and calcium, an important mineral for bone health.
The nuts are characterized by high protein intake, and are next to legumes the main sources of these nutrients in vegetarian diets and a very interesting alternative for animal proteins of an omnivorous diet, which eats everything.
They are also characterized by having less than 50% water. They are very nutritious foods due to their high density of nutrients, rich in fats, proteins, fiber source, vitamins and minerals. This group does not include roasted corn or salty cereal snacks, generally marketed as mixed nuts. Nor should they be confused with dried fruits like raisins, dried plums, dates ... which contain fewer calories and their main component are sugars.
Are there studies that confirm the benefits of nuts?
There are numerous scientific studies that have shown that the regular consumption of these foods is beneficial because it helps control the level of cholesterol and prevents the development of diseases such as cardiovascular or diabetes. It is also important to note that the effect should not only be attributed to nuts, but to the food context in which they are included, that is, to the Mediterranean diet pattern.
In fact, in 2013 a study confirmed that the effects of the Mediterranean diet supplemented with nuts were beneficial and contributed to reducing the incidence of cardiovascular complications by up to 30%.
The recommendation is to take between three and seven times a week a handful (30/40 grams of nuts) although the current consumption is very low. Approximately we are consuming about six grams of nuts per day.
It is recommended to consume preferably raw, without salt or added sugar, and not fried.
The reason is that although they provide healthy and necessary fats for our body, the total proportion of fat should not exceed that of carbohydrates, hence we should regulate their consumption.
On the composition of nuts
The main component of nuts are fats. We are talking between 50% and 60% of its composition. But it is healthy fat. The type of fats varies from one to another, for example the fats in walnuts are more unsaturated than those in hazelnuts and almonds, in which monosaturated fat predominates, which is the typical fat of olive oil. When they replace saturated fats in the diet, they contribute to maintaining normal blood cholesterol levels.
In addition to fats, nuts are rich in regulatory nutrients such as fiber, vitamins and minerals. Vitamins include E, a powerful natural antioxidant that protects cells from oxidative damage; the proteins of group B; and minerals include magnesium, manganese, phosphorus, zinc and calcium, an important mineral for bone health.
The nuts are characterized by high protein intake, and are next to legumes the main sources of these nutrients in vegetarian diets and a very interesting alternative for animal proteins of an omnivorous diet, which eats everything.
They are also characterized by having less than 50% water. They are very nutritious foods due to their high density of nutrients, rich in fats, proteins, fiber source, vitamins and minerals. This group does not include roasted corn or salty cereal snacks, generally marketed as mixed nuts. Nor should they be confused with dried fruits like raisins, dried plums, dates ... which contain fewer calories and their main component are sugars.
Are there studies that confirm the benefits of nuts?
There are numerous scientific studies that have shown that the regular consumption of these foods is beneficial because it helps control the level of cholesterol and prevents the development of diseases such as cardiovascular or diabetes. It is also important to note that the effect should not only be attributed to nuts, but to the food context in which they are included, that is, to the Mediterranean diet pattern.
In fact, in 2013 a study confirmed that the effects of the Mediterranean diet supplemented with nuts were beneficial and contributed to reducing the incidence of cardiovascular complications by up to 30%.
The recommendation is to take between three and seven times a week a handful (30/40 grams of nuts) although the current consumption is very low. Approximately we are consuming about six grams of nuts per day.
It is recommended to consume preferably raw, without salt or added sugar, and not fried.
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