Khaberni - Nuts have long been linked to a bad reputation due to their high fat and calorie content, but recent research reveals that consuming them does not impede weight loss, and may even enhance it in some cases.
A recent experiment with a group of young adults showed that a breakfast containing 50 grams of walnuts improved their response speed and memory throughout the day, thanks to its rich content of omega-3 fatty acids, protein, and polyphenols.
Although a handful of almonds contains more than 150 calories, the body does not absorb all the fats present in nuts. Research by the U.S. Department of Agriculture suggests that about 20% of the calories in walnuts and almonds do not enter the bloodstream, due to their association with the fibrous cell walls.
Nutrition expert Grace Kingswell explains that "nuts are rich in beneficial elements, but the body does not benefit from all their calories, and therefore they do not affect weight as other fatty foods do."
The combination of protein, fiber, and unsaturated fats also helps control appetite and stabilize blood sugar levels, which reduces overindulgence in snacks, according to "Daily Mail".
Multiple benefits of nuts
Nuts are a rich source of fiber, vitamin E, antioxidants, and minerals, and support several body functions:
Almonds and hazelnuts: rich in vitamin E, which slows cognitive decline.
Walnuts and pecans: contain polyphenols that reduce inflammation causing diabetes and heart disease.
Brazil nuts: the most important natural source of selenium essential for thyroid health.
A Spanish study showed that men who consumed two handfuls of nuts daily for 14 weeks recorded an improvement in sperm quality. Other research suggests that women who regularly consume nuts are less prone to fertility issues.
Kingswell also believes that regular nut consumption is associated with reduced blood pressure, lower risk of type 2 diabetes, and improved mood through their impact on neurotransmitters such as serotonin.
Nut butters: benefits and warnings
With the popularity of almond, hazelnut, and pistachio butter as healthy alternatives to peanut butter, Kingswell warns of types that contain palm oil or added sugars, asserting that it is best to choose products made from 100% nuts. However, she cautions about the calorie content, as a tablespoon may contain the equivalent of several handfuls of nuts.
Public health specialist Emma Darbyshire advises consuming nuts as they are or combining them with other foods to enhance nutrient absorption. For instance, eating them with fruits enhances iron absorption, and adding them to yogurt achieves a better protein balance.
Kingswell notes that soaking and drying nuts, known as "activating" them, makes their nutrients easier to digest. Experts recommend eating about 30 grams daily, approximately a small handful, to gain the benefits without excessive calorie intake.
