When it comes to nuts, I think many people associate it with health. More and more people now regard it as a healthy snack.
However, there was news that #1 packet of nuts a day for 3 months was found to have high blood lipids#. Many people are very puzzled: can eating nuts really lead to high blood lipids? How to eat nuts healthily?
1. Eating nuts appropriately can alleviate dyslipidemia and promote healthy blood lipids.
2. Nuts have high content of unsaturated fatty acids and dietary fiber, strong satiety, and reasonable consumption will not make people gain weight.
3. Try not to eat nuts that are moldy, have the smell of stale fat or hala taste. Nuts seasoned with salt and sugar, fried nuts and fried nuts should not be eaten as much as possible.
4. It is best to eat nuts with different types. The recommended amount of soybeans and nuts per day is 25-35 grams.
01
Does eating nuts / cause high blood lipids? /
Hyperlipidemia is more accurately described as dyslipidemia.
Lipids are a general term for cholesterol, triglycerides and lipids in serum. Indicators reflecting blood lipids include triglycerides (TG), total cholesterol (TC), high-density lipoprotein (HDL-C), low-density lipoprotein (LDL-C), etc.
If total cholesterol, LDL cholesterol, and triglycerides are all elevated, it can be called hyperlipidemia.
But HDL cholesterol is called "good cholesterol", which can remove LDL cholesterol from the blood, that is, "bad cholesterol", and we hope that HDL cholesterol is higher.
All kinds of nuts丨 Fig worm creativity
In fact, many studies have found that eating nuts appropriately is good for alleviating dyslipidemia and promoting blood lipid health.
Meta-studies analyzing the relationship between nut consumption and blood lipids suggest that consuming about 50-100 grams (about 1.5-3.5 servings) of nuts per week can reduce total cholesterol and LDL cholesterol in eulipidemic and high-fat people.
One study pooled intervention trials from 25 trials of nut consumption conducted in 7 countries and showed that regular nut consumption improved blood lipids, particularly in people with higher LDL.
02
Eating nuts / will it be easy to gain weight? /
There is also a common 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 the right amount of nuts will not make people gain weight.
The reason why many people think that 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%. After eating nuts, it will cause excessive energy intake in the day, especially after dinner, while playing mobile phones and brushing dramas, eating nuts, of course, it is easy to gain weight.
However, if the timing and amount of nuts are 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 a greater thermogenic effect than saturated fatty acids, reducing fat accumulation. Unsaturated fatty acids can also reduce 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 satiety.
Especially nuts such as large almonds, small almonds, and hazelnuts, eating these nuts during meals does not increase the total energy in a meal.
Hazelnuts, almonds丨 figure worm creativity
Studies have found that if large almonds are included in a meal and eaten with starchy foods, they can make the satiety after the meal last longer, and even the next meal will still work, 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. So, as long as you eat it right, nuts don't make people fat.
03
Do you want to eat nuts? / How to eat? /
My advice is, or should you eat.
In fact, from a nutritional point of view, although the fat content of nuts is high, most of them are unsaturated fats, and they are rich in protein and dietary fiber, vitamin E and B vitamins (especially B1), and calcium, magnesium, and potassium in minerals are also prominent.
From the current nutritional research, eating nuts appropriately is still good for health. Many studies have found that eating nuts is associated with a reduced risk of diabetes, cardiovascular disease, high blood pressure, and colon cancer in women.
Of course, this has a premise: the total energy does not increase.
If you binge eat nuts, eat too many nuts, and gain weight, these health benefits are gone.
Can't eat too much丨Picture worm creativity
Healthy eating nuts should pay attention to these points:
1. Try to eat nuts that aren't flavored with sugar and salt. Most processed nuts are flavored with salt and sugar, which tastes delicious, but it is also easy for you to eat more, and you will consume more sugar and salt, which is not good for health.
Try not to choose seasoned nuts丨Figure worm creativity
2. Eat less fried nuts with a layer of flour on the outside. Many nuts are usually fried in order to taste, or coated with a layer of powder and then fried, the fat of the nuts themselves is not low, frying will make it more oil, eating more is not friendly to weight control and blood lipids.
3. Eat in moderation and don't eat too much. It is said that the premise of eating nuts is that it is healthy, and the fat content of nuts themselves is also high, and do not think that you will eat a lot if you are healthy.
The "Dietary Guidelines for Chinese Residents 2022 Edition" recommends eating about 25~35g of soybean nuts every day, about 7~8 small nuts such as peanuts, cashews and almonds, and 2~3 large nuts such as walnuts and macadamia nuts.
Daily nut intake should be moderate丨Figure worm creative
There are many types of nuts on the market, almonds, almonds, pine nuts, pistachios ... Which is better to buy?
In fact, there is no nut necessarily better, each nut nutrition will be different, they also have their own different taste and nutritional advantages, everyone can completely according to the principle of which one to buy which one you like to choose freely.
As a nutritionist, I recommend that you usually eat a variety of nuts with or interchange. Now many nut gift bags and gift boxes on the market are sold together in various mixtures, and it is convenient to buy them home.
As many types as possible, figure worm creativity
In addition, when buying nuts, I would also like to remind you 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 worrisome aflatoxin, which may cause liver cancer.
2. Whether there is a smell of stale grease or a hala smell. If there is the taste of stale oil or hala taste, it means that the fat in the nut has been oxidized, and there may be more oil oxidation products, which not only greatly reduce the nutritional value, but also may be harmful to health.
If you find these two situations when buying nuts, it is best not to buy them.
Resources
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