1 sachet of nuts per day for 3 months to find high blood lipids? These two nuts are best not to buy!

When it comes to nuts, I think a lot of people think of "health."

Now more and more people will regard it as a "healthy snack", and soon the New Year will be over, and everyone will buy some nuts for the New Year.

However, the latest news said that #1 pack of nuts per day for 3 months was found to be high blood lipids#. The thing is that the 46-year-old Ms. Chen was found to be high blood lipids during the physical examination, it turned out that Ms. Chen heard that eating nuts is good for the body, eating a pack every day, eating for three months, in addition to eating some peanuts and walnuts "plus meal"...

Many people are very confused: does eating nuts really lead to high blood lipids? How to Eat Nuts Healthily? Today we're going to talk about nuts.

The concubines were very busy asking for a quick version

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Eating nuts appropriately can alleviate dyslipidemia and promote healthy blood lipids.

Nuts are high in unsaturated fatty acids and dietary fiber, and have a strong sense of fullness, and reasonable consumption will not make people gain weight.

If you are moldy, have a taste of not fresh oil or a cray nut, try not to buy it.

Nuts are best eaten in different kinds.

Try not to eat nuts flavored with salt sugar and try not to eat fried nuts.

The recommended amount of soy and nuts per day is 25-35 grams.

1

Can eating nuts cause high blood lipids?

A more accurate term for high blood lipids would be "dyslipidemia".

Lipids are a general term for cholesterol, triglycerides, and lipids in serum. The indicators of reaction to blood lipids include triglycerides (TG), total cholesterol (TC), high-density lipoprotein (HDL-C), low-density lipoprotein (LDL-C) and so on.

If total cholesterol, LDL cholesterol, and triglycerides are elevated, they can be called "hyperlipidemia."

But high-density lipoprotein cholesterol (HDL-C), known as "good cholesterol," clears the blood of low-density lipoprotein cholesterol (LDL-C), or "bad cholesterol," and we want high-density lipoprotein cholesterol (HDL-C).

In fact, many studies have found that eating nuts appropriately is good for alleviating dyslipidemia and promoting blood lipid health.

A meta-study analyzed the relationship between eating nuts and blood lipids, and found that eating about 50-100 grams (about 1.5-3.5 servings) of nuts per week reduced total cholesterol and low-density lipoprotein cholesterol (LDL-C) in people with normal blood lipids and high fat.

One study pooling interventions from 25 nut consumption trials conducted in seven countries showed that regular consumption of nuts improved blood lipids, especially in people with high LDC-C.

2

Eat nuts easy to get fat?

There is also often a saying on the Internet: "A handful of melon seeds and a spoonful of oil, eating nuts is easy to gain weight."

Is this true?

In fact, eating nuts in moderation does not make people gain weight.

The reason why it is easy to gain weight after eating nuts is mainly because the fat content of nuts is very high, ranging from 40% to 80%. Eating nuts after eating will cause excessive energy intake in the day, especially after dinner, while playing mobile phones, brushing dramas, while eating nuts, of course, it is easy to get fat.

However, if the timing of eating nuts is right, it will not make people gain weight.

On the one hand, nuts are rich in unsaturated fatty acids.

Some studies suggest that they are more easily oxidized and have greater thermogenic effects than saturated fatty acids, thereby reducing fat accumulation. Unsaturated fatty acids can also lower the amount of LDL, or "bad cholesterol," in the body.

On the other hand, nuts are rich in dietary fiber and have a strong sense of fullness.

Especially for nuts such as large almonds, small almonds, and hazelnuts, eating these nuts during meals will not add extra energy to the total energy in a meal.

Some studies have found that if large almonds are included in a meal and eaten together with starchy foods, the feeling of fullness after the meal can last longer, and even the next meal will still play a role, and the satiety effect will last all day.

Because of this, many studies have found that eating nuts properly does not make people gain weight.

Studies that analyzed diet and body mass index (BMI) information from 373293 subjects and data collected from the European Cancer and Nutrition Prospective Study found that subjects gained an average of 2.1 kg of body weight during the study period. And the people who consumed the most nuts not only gained less weight than their peers who didn't eat nuts, but also had a 5% lower risk of being overweight and obese.

A recent University of Toronto study pooled the results of 121 clinical trials and prospective studies with a total sample size of more than 500,000, covering a wide range of nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and peanuts), as well as people with a variety of different health conditions and states, and also concluded that eating nuts does not lead to obesity.

So, as long as you eat it right, nuts don't make people fat.

3

Do you want to eat nuts?

My advice is, or should I eat.

In fact, from a nutritional point of view, nuts are high in fat, but most of them are unsaturated fats (good fats); there are also rich proteins and dietary fiber, vitamin E and B vitamins (especially B1), calcium, magnesium, potassium in minerals are also prominent.

Judging from the current nutritional research, eating nuts appropriately is still beneficial to health. Many studies have found that eating nuts is associated with diabetes, cardiovascular disease, high blood pressure, and a reduced risk of colon cancer in women.

Of course, this presupposes that the total energy does not increase.

If you eat nuts, eat too many nuts, and gain weight, these health benefits will not be there.

4

What nuts are good to eat?

There are many kinds of nuts on the market, almonds, almonds, pine nuts, pistachios... Which is better to buy?

In fact, there is no "which nut must be better" statement, the nutrition of each nut will be different, they also have their own different tastes and nutritional advantages, everyone can completely in accordance with the principle of "which to buy which" free choice.

It is recommended that you usually eat a variety of nuts with or instead. Now many nut gift bags and gift boxes on the market are sold together with various mixtures, and it is very convenient to buy them at home.

5

How to pick nuts?

When you buy nuts, I remind everyone to pay special attention to two points:

1. Whether there is a musty smell.

If there is a musty smell, it means that the nuts may be contaminated with mycotoxins, such as the most worrying aflatoxin, which can cause liver cancer.

2. Whether there is a taste of fresh oil or a hara taste.

If there is a taste of fresh oil or harrah, it means that the oil in the nuts has been fat oxidation, and there may be more oil oxidation products, not only the nutritional value is greatly reduced, but the oil oxidation products may also be harmful to health.

If you find these two situations when buying nuts, it is best not to.

6

How to Eat Nuts Healthily?

Eat nuts healthily to pay attention to these points:

1. Try to eat nuts that are not flavored with sugar and salt.

Most of the processed nuts are added with salt, sugar is too flavored, delicious easy to let you eat more, will consume more sugar and salt, not good for health.

2. Eat less fried nuts with a layer of flour on the outside.

Many nuts in order to be delicious, usually fried, or wrapped in a layer of flour and then fried, the nuts themselves are not low in fat, frying will make it more oil, eat more weight control, blood lipids are not friendly.

3. Eat in moderation, not too much.

The premise of eating nuts is "moderate", and the fat content of nuts themselves is also high, so don't think that eating a lot of health.

The "2016 Edition of the Dietary Guidelines for Chinese Residents" recommends eating about 25 to 35g of soybean nuts per day, about 7 to 8 small nuts such as peanuts, cashew nuts, and almonds, and 2 to 3 large nuts such as walnuts and macadamia nuts.

Resources

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[9] Liu G, Guasch-Ferré M, Hu Y, et al. Nut Consumption in Relation to Cardiovascular Disease Incidence and Mortality Among Patients With Diabetes Mellitus. Circ Res. 2019 Mar 15;124(6):920-929. doi: 10.1161/CIRCRESAHA.118.314316.

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