Go Nuts on Your Diet!

Go Nuts on Your Diet!

peanutsPeanuts, almonds and more are good — and good for you
Several studies over the past several years have shown the health benefits of nuts — which contain monounsaturated fat, vitamin E, folic acid, magnesium,copper, protein, and fiber, and are rich in antioxidant phytochemicals.

They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.

Several studies have found that eating small amounts of nuts helps dieters lose weight. The key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control.
Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So it’s important to decrease calories from other sources to avoid weight gain.

A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein. One ounce= 30g approx.
Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away. Your goal is to eat nuts instead of other sources of fat like cakes, cookies, or chips.

How Calories in Nuts Add Up
A small handful of nuts are about 1 ounce. Here’s how many calories that will add up to for various types of nuts:
Dry roasted peanuts, regular (30 nuts) 170
Dry roasted peanuts, unsalted (30 nuts) 160
Cocktail peanuts (30 nuts) 170
Honey-roasted peanuts (30) 150
Almonds (24) 160
Brazil nuts (7) 170
Cashews (20) 170
Walnuts (14) 180
Pistachios, shelled (47) 170
Pecans (20 halves) 190
Macadamia nuts (11) 200
Eating as little as one ounce of nuts per day can provide you with all the health benefits. So do it, go nuts!

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

2 Replies to “Go Nuts on Your Diet!”

  1. I have cholesterol! Is it ok if i can eat groundnut’s? They say its bad to eat them when you have cholesterol! Kindly Revert!

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