How do you choose “nuts” in a healthy and delicious way?

“Nuts” are gaining wide popularity among people, as they are seen as “light healthy food” that does not lead to obesity, and at the same time they contain a number of useful nutrients, and they can temporarily substitute for eating a full meal, by making those who eat a handful of them feel full. And the feeling of hunger stopped.

Nuts can temporarily replace a full meal

Nuts can temporarily replace a full meal

The brown companion!

You find many in the evenings, when friends gather, they gather around small plates of “nuts”. And while they watch television or exchange parties, they eat fists of it, one after the other, in the evenings that may extend for hours, in the belief of the majority of people, that this will not negatively affect public health. However, this behavior would lead to negative results, most notably the pancreas continuing to secrete insulin. The more a person continues to eat successively, the pancreas continues to secrete the hormone insulin, in order to regulate the level of sugar in the blood. It is true that “nuts” mainly contain beneficial fats and a little protein and harmless carbohydrates, but eating large amounts of them continuously will provide the body with carbohydrates that will automatically raise, albeit in varying proportions, the level of “blood sugar”, and that depends on the type of “nuts” that you eat. Humans eat it.

For example, we will find that there are some types that contain higher carbohydrates than others, such as “cashew nuts”, each 100 g of which contains 30 g of starches, and the amount in “pistachios” is 28 g, which is the same percentage in “chestnuts”, and reaches 22 g in “chestnuts”. “Almonds”, and decreases to about 16 gm in “Peanuts”.

As for the “nuts” that have the most nutritional value and the least “carbs”, they are: “macadamia” 14 g, and the same percentage in “walnuts” and in “pecans”, while “Brazilian nuts” the amount of “carbohydrates” is less than 12 g only, and It is followed by “pine nuts” with a percentage of 13 g, which makes them very suitable food for the “keto” diet and the low-carb diet. Noting that this percentage is for raw, unroasted “nuts” to which no flavorings or dyes have been added!

Some types contain more carbohydrates than others

Some types contain more carbohydrates than others

Nutritional value!

Nuts, especially those that are low in carbohydrates, are a very good source of beneficial fats and many mineral and nutritional elements.

Walnuts, for example, “contain a high amount of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). This fatty acid is essential and necessary for normal development,” says Casey Seiden, a registered dietitian and certified diabetes educator and specialist, stating, “ In one ounce of walnuts, there are four grams of protein, two grams of fiber and a good amount of magnesium, which is important for nerve functioning and blood sugar control.It has achieved the American Heart Association’s Heart Check mark which indicates its good value as a way to improve quality of life. diet in general.

Dr. Eric Madrid, who holds the American Board of Family Medicine, points out in an article that “almonds” are rich in calcium, magnesium and vitamin E, and “cashews” are rich in iron and magnesium, and an excellent source of copper. Hazelnuts are rich in vitamins C and B, as well as calcium and magnesium. As for “peanuts”, they are an excellent source of protein, fiber and healthy fats, and they are rich in “L-arginine, which is an amino acid important for blood circulation and heart health.” Dr. Madrid adds, “Studies show that peanuts are a good source of resveratrol, which has anti-aging and longevity benefits.” “.

Nuts are a very good source of beneficial fats

Nuts are a very good source of beneficial fats

Choice method!

In order for a person to obtain the nutrients found in “nuts” in a healthy and proper way, they must be:

1- Raw: that is, natural as it has been cultivated, without cooking. And if they are roasted, they must be roasted with healthy, non-hydrogenated oils, such as “avocado” oil, and not be roasted for a long time, because this may lead to oxidation of the fats inside.

2- Organic: not exposed to pesticides, chemicals, artificial fertilizers and pollutants.

3- It is not genetically modified.

4- Free from flavourings, dyes and preservatives.

5- There are “nuts” that are preferred to be soaked in water, such as “almonds” and “hazelnuts”; And others are desirable to be “budded” to obtain a double nutritional value, such as “pumpkin seeds.”

  Nuts contain many minerals and nutrients

Nuts contain many minerals and nutrients

Danger of ready-made cans!

There are many “nuts” covered with chocolate, dipped in some types of sweets, or mixed with types of sugar and flour, as well as various boxes of “nuts” ready to be eaten directly. However, the vast majority of these types contain harmful substances and hydrogenated oils, and thus it becomes impossible for a meal saturated with carbohydrates, which will lead to the injury of those who eat it with “insulin resistance” and infections.

These flavorings are put by manufacturers in order to hide the poor quality of the product, as well as reduce its cost, and most importantly for them that whoever eats them gets addicted to them, so he returns to buy them again thanks to these special mixtures, which cause many harms to humans, make them obese and weaken their general immunity!

For example, you find a variety of “nuts” containing: pistachios, cashews, almonds, hazelnuts, macadamia nuts. You think it’s a nutritious meal, but when you read the ingredients label, it also contains: Salt, Cornstarch, E33, Cheese Flavor, Cheese Powder, Onion Powder, Sugar, Chili Pepper, Whey, Barbeca Extract!

So, the healthy meal has turned into its opposite, especially with the presence of sugar and cornstarch!

It is best for a person to obtain “nuts” according to the above instructions, then mix them at home, and if he wants to add salt to them, he should avoid “table salt” and add “pure sea salt”; And he can flavor it if he wants with some types of organic, unprocessed spices, or roast it for a short time in “avocado” oil.

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