Do Nuts Make You Fat?
By King Conall
Nuts are a favorite snack food today and many people enjoy them in a variety of ways.
You can choose from cashews, pistachios, walnuts, and pecans as well as many others for an addition to a meal or snack.
However, as you may have already realized, nuts are high in calories.
For example, just one ounce of walnuts contains about 185 calories according to the USDA and for this reason, many people avoid nuts, believing that they will cause weight gain.
However, studies done in this area report that eating nuts doesn't necessarily increase your risk for weight gain so you can continue to enjoy them.
Enjoy In Moderation
Consuming a moderate amount of nuts doesn't increase your risk for gaining weight and can even be beneficial when you're trying to lose weight.
However, keep in mind that a calorie is a calorie.
When you eat more calories than you need, you're going to gain weight, no matter where you get those calories from.
The Dietary Guidelines for Americans recommend eating up to 6 teaspoons of oil when you're consuming about two thousand calories each day.
Considering the fat content of nuts, this means that you can enjoy two one-ounce servings of nuts each day as part of your meal plan.
Increased Energy Expenditure
One of the reasons why you don't have to worry about nuts causing weight gain is because they actually can increase your body's energy expenditure, boosting your metabolism.
Nuts not only contain a significant amount of fat, they are also rich in protein.
So, while moderation is key, you can actually boost your metabolism by choosing to get some of your calories from nut sources.
They primarily contain unsaturated fats, dietary fiber, and plant sterols.
In your diet, these compounds help to lower bad cholesterol and reduce your cholesterol accumulation which has been associated with heart disease.
Nuts also contain heart-healthy omega-3 fatty acids.
These are primarily in walnuts, although they are present in most nut sources.
When you get several servings of these meals, you'll be working to prevent dangerous heart rhythms which can lead to heart attacks.
While omega-3 fatty acids are also found in fish, you may find that it's much easier to get them from nut sources.
Other important and essential nutrients are also found in nuts.
Vitamin E is an important component of nuts and benefits your overall health.
It promotes healthy skin and hair.
Vitamin E is also important to prevent plaque development in your arteries, and it's not always easy to get enough of this vitamin through other sources.
You'll also be getting other important nutrients such as magnesium, copper, and folic acid.
These nutrients contribute to overall health and should be contained as part of a healthy and balanced diet.
Including Nuts In Your Diet
If you're trying to find a way to include nuts in your diet, it may be easiest to include them as a snack.
Instead of having pretzels or chips when you're feeling hungry, reach for a serving of nuts instead.
Roasted with a small amount of salt is both satisfying and filling.
However, if you don't snack very often, you can still enjoy nuts in your diet.
Try sprinkling them on your cereal in the morning as a heart-healthy start to your day.
You can also add them to salads, desserts, and a variety of main dishes as well.
To see the greatest health benefits, consume a variety of nuts since each contains specific nutrients.
Also, if you don't enjoy nuts, try some of the nut butters available.
These are also easy to add to meals and snacks and may be easier to incorporate into your dietary habits.
Nuts are high in calories, fat, and protein which is why many people avoid them.
However, as mentioned above, nuts have not been shown to cause weight gain and can even be an effective part of a weight loss program.
You'll want to make sure that you're not over-indulging to see the greatest benefits.
However, when consumed in moderation, you'll see an improvement in your health and a decrease in disease risk.
So, even if you've never enjoyed nuts before, you may want to give these power-packed nuts another chance.
I hope you've enjoyed reading this article and found it valuable.
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