When is the last time you ate a nut? Was it at a party or in your snickers? These wonderful tiny snacks are one of Mother Nature’s greatest gifts to us containing good fats, vitamins, antioxidants, fibre and can help prevent many nasty diseases including cancers. So with this much good stuff hiding in a tiny nut why aren’t we eating more of them? Is it because we think they make us fat? Do they make us fat?
So will nuts make me fat?
Well that really depends on how many nuts you are actually consuming. Nuts are an amazing, delicious and healthy snack, especially when we are trying to lose weight this is because the fibre, protein and good fats in nuts help to keep us feeling satisfied for longer which can keep us from over eating during the day. Nuts also generally take a lot of chewing which generates satiety signal in our bodies. Lastly about 1/5 of the fat in nuts never even gets absorbed by our bodies because nuts are hard for our bodies to digest! Sounds pretty good doesn’t it.
Watch out though, nuts are very calorie dense meaning it’s quite easy to overeat them and therefore cause us to store the excess fat. This is an easy fix though; it’s all about serving size. One serve of nuts is basically a small handful. This works for any type of nut but let me break that down for you:
- 49 pistachios
- 28 peanuts
- 23 almonds
- 21 hazelnuts
- 19 pecan halves
- 18 cashews
- 10-12 macadamia nuts
- 6 brazil nuts
Benefits of adding more nuts to your diet
By just adding one serve of nuts into your diet daily you can lower your risk of heart disease by 35-50% that’s huge for such a small amount of nuts! Nuts contain arginine, an amino acid which helps to relax your arteries and keep your blood pressure in check. They also contain antioxidants which can prevent LDL cholesterol from sticking to your artery walls. When cholesterol builds up in your arties your risk of heart disease and sudden heart attack is sky high so keeping it out is a definite benefit.
As mentioned above they can help with weight management by keeping you fuller for longer and helping to prevent over eating.
And they are loaded with all of the good things that keep us strong and healthy, good fats, loads of vitamins, antioxidants, fibre, protein and amino acids.
So now you know how much you can eat in a serve you can start going crazy! Add nuts to your salads, put them into your dinners instead of animal products (think stir-fry vegies, noodles and your favourite nut!), you can add them to your smoothies, cereal, in baked goods and more.
When it comes down to it nuts are super healthy, versatile and delicious. As long as you’re not pigging out on them, no, they won’t make you fat!
So don’t be crazy, eat nuts!