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

“Nuts” are gaining great popularity among people, as they are seen as a “light and healthy food” that does not lead to obesity and at the same time contains a number of useful nutrients and can temporarily replace the consumption of a full meal , making those who eat a handful feel full and the feeling of hunger has ceased.

Nuts can temporarily replace a full meal

The Brown Comrade!

You find many in the evening, when friends get together, they gather around small plates of “nuts”. And while watching television or throwing feasts, they eat handfuls of them, one after another, in the evenings that can go on for hours, in the belief of the majority of people, that this will not adversely affect public health. However, this behavior would lead to negative results, especially the pancreas continues to secrete insulin. The more a person continues to eat, the more the pancreas continues to secrete the hormone insulin to regulate the blood sugar level. It is true that the “nut” contains mainly beneficial fats and some harmless proteins and carbohydrates, but eating them in large quantities continuously will supply the body with carbohydrates which will automatically raise, although in varying proportions, the level of “sugar in the blood”, and this depends on the type of “peanuts” you eat: humans eat them.

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

As for the “nuts” that have more nutritional value and less “carbohydrates”, they are: “macadamia” 14 g, and the same percentage in “walnuts” and in “pecan”, while “Brazil nuts” the amount of I ” carbohydrates” are only less than 12g, and are followed by “pine nuts” with a percentage of 13g, which makes them very suitable foods for the “keto” diet and low-carb diet. Noting that this percentage is for raw, unroasted “nuts” that have not had any flavors or colors added!

Some types contain more carbohydrates than others

Some types contain more carbohydrates than others

Nutritional value!

Nuts, especially those with a low carbohydrate content, are an excellent source of beneficial fats and many minerals and nutrients.

Walnuts, for example, “contain a high amount of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). This fatty acid is essential and necessary for normal development,” says Casey Seiden, a registered dietitian and educator. certified diabetes and specialist, stating, “In one ounce of nuts, there are four grams of protein, two grams of fiber and a good amount of magnesium, which is important for nerve function and blood sugar control. He got the Heart Check label from the American Heart Association indicating 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 copper . Hazelnuts are rich in vitamins C and B, as well as calcium and magnesium. As for “peanuts,” they’re a great source of protein, fiber, and healthy fats, and are rich in “L-arginine, which is an amino acid that’s important for blood circulation and heart health.” show that peanuts are a good source of resveratrol, which has antiaging and longevity benefits.

Nuts are an excellent source of beneficial fats

Nuts are an excellent source of beneficial fats

Method of choice!

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

1- Raw: i.e. natural as grown, without cooking. And if they are roasted, they should be roasted with healthy, non-hydrogenated oils, such as “avocado” oil, and not roasted for a long time, because this can 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 of flavourings, dyes and preservatives.

5- There are “nuts” that prefer to be soaked in water, such as “almonds” and “hazelnuts”; And others are desirable to “sprout” to obtain 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 in chocolate, dipped in certain types of sweets, or mixed with types of sugar and flour, as well as various boxes of “nuts” ready to be eaten straight away. However, the vast majority of these types contain harmful substances and hydrogenated oils, and therefore it becomes impossible for a meal to be saturated with carbohydrates, which will lead to the harm of those who eat it with “insulin resistance” and infections.

These aromas are put by the producers to hide the poor quality of the product, as well as to reduce its cost, and above all for them that whoever eats them becomes addicted, therefore returns to repurchase them thanks to these special blends, which cause a lot of damage to human beings , make them obese and weaken their overall 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, corn starch, E33, cheese flavor, cheese powder, onion powder, sugar, chili pepper, whey, barbecue extract !

Thus, the healthy meal has turned into its opposite, especially with the presence of sugar and corn starch!

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

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