▷ An approach to the consumption of nuts. Pros and cons of each. Part I.

That nuts are very good and always at hand as a snack or snack is something we all have clear. Now, there is some controversy between whether the consumption of nuts is healthy, fattening, if better only a handful, if some nuts yes and others not, etc.

Therefore, in today’s article we will try to talk about the main nuts that we can easily find on the market to clarify a little the doubts that may arise about these foods.

The main thing before getting into matter, is to differentiate between nuts, seeds or legumes among other foods that usually create nuts.

Contents

1 They are not nuts
2 Almonds
3 Brazil Nuts
4 Macadamia Nuts

They are not nuts

Pumpkin seeds, sunflower, etc… seeds are not nuts but seeds.
Pine nuts: they are seeds
Peanuts: they are actually a legume, not a dried fruit.
Quicos: it is roasted corn, so they are a cereal.
Chestnuts– due to its composition it is more like a tuber than to a dried fruit. They contain starch, are low in fat and protein.

Almonds

Almonds are perhaps one of the best known nuts together with nuts and pistachios. It is present in all supermarkets and in a large number of culinary recipes, both sweet and savory.

You may have read negative things about almonds, however, they have many benefits for our body. What is more, almond flour is an excellent option for those people who want to avoid eating other types of flours that are unhealthy due to their inflammatory and nothing nutritious power. Certainly if your consumption is abused it can influence a weight gain. The key is not to abuse. Experts recommend taking up to a maximum of 20 almonds.

In 20 gr of almonds we find approximately:

115 calories
4.2 gr of carbohydrates of which 3.5 gr. are fiber
10 gr of fats, within which 6.2 gr is MUFA and 2.4 gr are linoleic acid (LA)
4.2 gr. Proteins
They contain 35% of the necessary vitamin E a day
16% of the necessary vitamin B2 daily
22% of copper necessary daily
13% of necessary magnesium daily
20% of the necessary manganese a day

Benefits of almonds consumption:

Reduce insulin production Improve
glycemic control
Reduce the risk of heart vascular disease
Improve satiety
Including them in the diet helps reduce lipid oxidation biomarkers
Possess prebiotic fibers
Helps improve endocrine profile in cases of polycystic ovary syndrome

Cons of almonds consumption:

They have high levels of phytates, which can impair the absorption of minerals.
Most of the almonds we find are not raw but have gone through a pasteurization process.

Brazil Nuts

They are becoming more popular, but did you know that consuming two or three brazil nuts a day is more than enough? They are a great way to get the necessary dose of Selenium we need to not have to take any supplements.

They are a dry fruit that we should not overdo, now we tell you the main reasons.

In 20 gr of brazil nuts we find approximately:

131 calories
2.5 gr carbohydrates, of which 1.5 gr are fiber 13 gr
of fats, of which 4.9 gr are MUFA, 4.1 gr LA, 3 gr SFA 3 gr
protein 10.6% of
the recommended daily intake of Vitamin B1
39% of the recommended daily consumption of copper
18% of daily consumption recommended magnesium
10.6% of the recommended daily intake of manganese
700% of the recommended daily intake of selenium. Hence the great importance of its consumption

Benefits of consumption of brazil nuts:

As we have already mentioned, its great benefit is the contribution to Selenium. In addition we can find benefits for the functioning of thiorids, they have a great antioxidant power and for the immune system , improve male fertility and also take care of cardiovascular health.

Cons of consumption of brazil nuts:

Their large percentage in Selenium can make them toxic if it is exceeded in their consumption, this worries some people, but if they are taken in moderation there should be no problem.
They also have high levels of phytate but when recommending such low daily consumption, they should not be a problem either.

Macadamia Nuts

Increasingly popular due to its buttery taste and texture. True, it is a delicatessen product in some countries and are increasingly being incorporated into culinary products such as chocolate and other types of prostres.

Although it is better not to overdo it as you have to eat a balanced diet, this dried fruit does not present any problems if we consume it in large quantities.

In 20 gr of macadamia nuts we find approximately:

203.5 calories
3.9 gr carbohydrates: 2.4 gr fiber
21.5 gr fat: 16.7 gr monounsaturated, 0.1 gr. linolic acid, 0.4 gr alphalinoleic acid, 3.4 gr. short chain fatty acids
2.2 gr. protein 28% of
the recommended daily intake of Vitamin B1
24% of daily consumption recommended copper
13% of the recommended daily iron consumption
51% of the recommended daily consumption of manganese

Benefits of eating macadamia nuts:

They are low in phytates. They do not have to be soaked or germinated.
They have a virtually zero presence of pesticide residues regardless of what is their culture.
They are low in Omega-6

They improve the lipid profile of men and women who have hypercholesterolemia.
In addition, from all of the above, biomarkers of oxidative stress are lowered.

Cons of consumption of macadamia nuts:

There

have been no cons to their consumption unless we still have difficulty to stop eating them because of their taste.