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Pros and Cons of Eating Nuts

Who said small things can’t be special? At least, this is not the case with beans. In fact, this small package is a powerhouse of healthy nutrients for your daily diet. Although it is a very rich health food, there are many myths associated with it. Despite the claims and scientific facts, many people still believe that consuming nuts can expose you to unnecessary fat.

Contrary to this myth, nuts contain a lot of unsaturated fats which are also touted as good fats. They are high in antioxidants, fiber, and protein. You should eat it every day, though, in moderation. But if you are still in doubt about the same, we have provided pros and cons related to nuts for your help.

Advantages of Eating Nuts:

Positive things that will encourage eating a handful of nuts every day include:

1. Rich in Minerals and Vitamins

Most nuts are loaded with minerals and vitamins important to your health. These include Vitamins A and B. Minerals found in nuts include copper, selenium, iron, calcium, magnesium, and phosphorus. Therefore, they are always healthy to eat. Although, nutrient levels may vary in different varieties.

2. Helps Lose Weight

Although most people do not agree with this, it is a proven fact that nuts help reduce extra calories if eaten in moderation and with care. This goes for nuts like almonds, pistachios and cashews. It contains a lot of fiber that helps curb your appetite significantly. Therefore, they control your weight as well.

3. Lowers Cholesterol levels

If you want to lower your LDL blood and total cholesterol in your body, start eating healthy nuts right away. This is mainly due to the unsaturated fat content in it. They have a lot of polyunsaturated fats as well as monounsaturated fats in them. Also, some raw nuts have higher levels of phytosterols that control the risk of any cardiovascular disease or problem.

4. Rich in Omega 3 Fatty Acids

Nuts such as walnuts are known for their high omega 3 fat content. They also have a lot of ALA along with several other nutrients. Studies have shown that these nutrients collectively help reduce oxidation or inflammation in your body. So, they are always good for your heart.

5. Reduce the possibility of Diabetes

Nuts affect insulin and glucose levels neutrally. Therefore, they reduce the risk of diabetes. Also, for diabetics, they are a healthy dietary choice. Various forms such as peanut butter help reduce the risk of Type-2 diabetes, especially in women. It is also proven by research that nuts such as almonds significantly reduce the likelihood of glycemia after a meal.

6. Rich in Plant Protein and Dietary Fiber

Beans contain a lot of plant protein. It makes them a healthy alternative to meat as well. They maintain blood vessels with a high content of amino acids. The dietary fiber in beans is also good for your health.

Cons of Eating Nuts

There are ample reasons to include raw or dry roasted nuts in your daily routine. But there are some dangers associated with eating too many nuts. This includes:

1. High Calorie Count

Almost every nut contains a lot of calories. It’s not a happy fact for calorie and health conscious people. However, almonds are a better choice with the lowest calorie count at 160 per ounce. To control calories, you should refrain from oil baked beans heated at high temperature in harmful oil.

2. High Fat

Despite their high unsaturated fat content, nuts tend to carry this extra baggage with processing and flavoring. Sometimes, beans are treated with preservatives and unhealthy chemicals that increase the sodium and sugar levels in them.

3. High Oxalate Levels

Mostly, nuts have a large amount of oxalates. When these oxalates accumulate in body fluids and crystallize, they can cause kidney stones to form.

4. May cause Acne

Most nuts contain some oils that are harmful to your skin. Those with sensitive skin must eat nuts in moderation to avoid breakouts.

These are some reasons that are enough to prevent you from eating nuts beyond the acceptable limit. If you want to munch on them every day for better health, unprocessed, raw and light salted nuts in a simple serving are the best choice for you.

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