Press ESC to close

37 0

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

The consumption of nuts is present in a large number of culinary recipes, they are incorporated into many foods or simply as a snack or snack between hours. However, there is some controversy between whether or not their consumption is healthy. Here comes into play the toxicity factors and also the fats they contain.

In this article we will continue to talk about nuts to clarify some of these factors. We recommend that you look for the first part of it before continuing with this reading.

Cashew nuts

Maybe you’ve heard something about cashews being toxic. Actually, the toxic is a resin that owns the shell and is called cashew balm. However, not to be alarmed, the cashews are washed and boiled to extract the fruit from the peel and can be consumed without any problem.

It is recommended a consumption that does not exceed 20g daily, which would be a handful of these fruits.

In 20 gr of cashew nuts we find approximately:

  • 11 calories
  • 6.1 gr of carbohydrates, of which 0.6 gr are fiber
  • 8.8 gr of fat: 4.7 gr of MUFA, 1.6 gr of LA and 1.6 gr of SFA
  • 3.7 gr protein 7.1% of
  • the recommended daily intake of vitamin B1
  • 49% of the recommended daily consumption of copper
  • 17% of the recommended daily consumption
  • iron

  • 14% of the recommended daily consumption of magnesium
  • 10.6% of the recommended daily consumption of zinc

Benefits of consumption of cashew nuts:

It is a little researched dried fruit, although it is increasingly used for the elaboration of certain products such as vegan cheeses.

If it has been studied that its consumption improves baroreflex sensitivity that is a marker of heart health.

Cons of consumption of cashew nuts:

It is a dry fruit to which it is common to have an allergy, as well as with peanuts.

Hazelnuts

This dried fruit has been consumed by humans for millennia, remains of their shells have been found in Neolithic archaeological sites. Its antioxidant power is very high, much more than that of chocolate. So by consuming this fruit we will have an important contribution in antioxidants.

It is advisable to consume between 20 and 30 gr a day.

In 20 gr of hazelnuts we find approximately:

  • 126 calories
  • 3.3 gr of carbohydrates, of which 1.9 gr are fiber
  • 12.2 g fat: 9 MUFA, 1.6 LA and 0.9 SFA
  • 3 g protein 10.6% of
  • the recommended daily intake of Vitamin B1
  • 19.8% of the recommended daily intake of vitamin E
  • 38.2% of the recommended daily consumption of copper
  • 12% of the recommended daily consumption of iron
  • 7.8% of the recommended daily consumption of magnesium
  • 53% of the recommended daily consumption of manganese

Benefits of consumption of hazelnuts:

  • In the skin of hazelnut we find one of the richest sources of polyphenolic compounds, much more than in other foods such as blackberries or chocolate.
  • Improve lipid profiles and improve cardiovascular health.
  • They help raise vitamin E. levels
  • reduce LDL susceptibility to oxidation.

Cons of hazelnut consumption:

  • It can cause allergies.
  • It is somewhat high in phytate, but if you do not exceed the recommended daily amount, it should not be a problem.

Walnuts

Its high content of linoleic acid makes many people avoid the consumption of nuts. However, it is not a problem if we do not overtake its consumption.

In 20 gr of walnuts we find approximately:

  • 185.4 calories
  • 0.7 gr in carbohydrates of which 1gr is fiber.
  • 18.5 gr of fats: 2.5 gr MUFA, 10.8 gr LA and 1.7 gr SFA
  • 4.3 gr protein 50% of
  • the recommended daily consumption of copper 10% of the recommended
  • daily consumption of iron 11% of
  • the recommended daily consumption of magnesium
  • 42% of the recommended daily consumption of manganese

Benefits of eating walnuts:

  • They help lower cholesterol.
  • Improve endothelial function in adults with abdominal fat and in type 2 diabetes.
  • They also improve lipid profile, reduce oxidative stress and risk of cardiovascular diseases.

Cons of the consumption of walnuts:

  • Its content in polyunsaturated fatty acids is high, but within a balanced diet rich in omega 3 should not be a problem.
  • They are moderately high in phytates.

Pistachios

In addition, if they are delicious, they are an important source of minerals, in particular potassium.

In 20 gr of pistachios we find approximately:

  • 159.3 calories
  • 7.8 gr carbohydrates, of which 2.9 gr are fiber 12.9 gr
  • fat: 6.8 gr MUFA, 3.8 gr LA, 0.1 gr ALA and 1.6 gr SFA 5.7 gr
  • protein 21% of
  • the recommended daily intake of vitamin B1
  • 28% of the recommended daily intake of vitamin B6
  • 17% of consumption recommended daily vitamin k
  • 41% of the recommended daily consumption of copper
  • 14% of the recommended daily consumption of iron
  • 15% of the recommended daily consumption of manganese

Benefits of pistachios consumption:

  • Very low in phytic acid.
  • Prebiotic fiber source
  • They help improve the markers of metabolic syndrome.
  • They reduce postprandial glucose and glucose response in foods high in carbohydrates.

Cons of consumption of pistachios:

They can cause allergies.

Chestnuts

Although we already mentioned in the previous article that they are not exactly a dried fruit, it is a food that is worth talking about it.

Chestnuts have characteristics in their composition that differentiate them from nuts, despite being listed as one of them. They contain starch, are low in fat and protein.

By their composition they are more similar to tubercles, low in phytates, high in taste, and can be consumed both raw, roasted or steamed.

It is not advisable to consume more than three chestnuts a day.

In 20 gr of chestnuts we find approximately:

  • 74 calories
  • 15.5 gr in carbohydrates, of which 2.3 gr is fiber
  • 0.8 gr of fat 1 gr
  • protein 5.7% of
  • the recommended daily intake of vitamin B1
  • 7.8% of the recommended daily intake of vitamin B6
  • 5.7% of the recommended daily consumption of folate
  • 14.8% of consumption recommended daily copper
  • 10.6% of the recommended daily consumption of manganese

Benefits of consumption of chestnuts:

They are an important energy resource, they are very healthy at the right doses and do not present any problems if one day we do not exceed in their consumption.

Cons of consumption of chestnuts:

They have a high carbohydrate content due to their starch content, so when consuming it we should think of them as if they were potatoes more than a dried fruit.

Helpful?, please rate!
[Total: 0 Average: 0]

Leave us your comment