Khaberni - Nuts are among the foods that raise many questions when discussing their effect on weight. Despite their high caloric content, recent scientific research has confirmed that they do not lead to weight gain if consumed in moderation.
In fact, nuts are now considered a complete nutritional element that supports the health of the body and mind. Studies have shown that they are not just a snack, but offer many benefits such as enhancing memory, supporting heart health, improving fertility, and even contributing to weight loss.
Nuts like almonds and walnuts contain fats and calories that may be of concern to many, but recent research has proven that the body does not absorb all the fats in them, making their impact on weight less than expected. On the contrary, consuming nuts in moderation may help enhance the results of diets aimed at losing weight.
Nuts and Brain Health
A recent study showed that adding nuts to breakfast, such as eggs with 50 grams of walnuts, not only helps improve focus but also boosts mental performance throughout the day. This includes improving memory and increasing reaction speed in various situations. According to an analysis of several studies, nuts can be a helpful factor in promoting weight loss within a low-calorie diet. These benefits extend beyond just their effects on weight but include brain health and overall mental performance.
Why Don't Nuts Increase Weight?
Although nuts contain high calories, the body does not absorb all the fats in them. Some of the calories are directly excreted with waste. According to nutrition expert Grace Kingswell, nuts contain a mix of proteins, fibers, and unsaturated fats, which help enhance the feeling of fullness and regulate blood sugar levels. This nutritional balance enhances the body's ability to control hunger, reducing the need for additional meals. This means that nuts can contribute to improving weight stability, provided they are consumed in moderate amounts, typically around 30 grams per day.
The Many Health Benefits of Nuts
Nuts are known for a wide range of health benefits that make them an ideal addition to any healthy diet. They are rich in fibers, vitamins, and minerals essential for body health. They also contain antioxidants that protect cells from damage, contributing to maintaining heart and brain health. One of the most important benefits is their ability to fight inflammation, especially those associated with chronic diseases like diabetes and heart diseases.
Additionally, studies have shown that nuts improve fertility in men and women, where they can enhance sperm quality in men and help address some pregnancy issues. On the other hand, nuts work to lower blood pressure and improve mood, making them an excellent choice for enhancing overall health.
Benefits of Different Types of Nuts
The benefits of nuts vary depending on their type, with each type offering specific nutritional advantages. Walnuts, for example, are considered one of the best nuts for improving brain health due to their rich omega-3 fatty acids and proteins content. They also contain polyphenol compounds that enhance memory and improve reaction speed.
Brazil nuts, on the other hand, are rich in selenium, which is essential for thyroid health, but it is important to consume them in moderation as excessive intake can lead to toxic effects. Meanwhile, almonds are an excellent source of fiber and vitamin E, beneficial for digestive health as well as heart protection.
Nut Butter: A Healthy Choice But Consume with Caution
In recent years, nut butters have gained widespread popularity as a healthy alternative, but not all are equal in quality. Choose products that contain 100% nuts and are low in salt, avoiding types that contain palm oil or added sugars. Also, be mindful that nut butters are high in calories, so it is advised to consume them in moderation.
Nuts can be enjoyed by adding them to many foods such as fruits, yogurt, or salads. Soaking nuts overnight and then drying them helps improve nutrient absorption and eases digestion.
