Nuts are one of the healthiest foods on the planet. Today, a large number of different types are known, which contain vitamins, minerals, amino acids, saturated fats and other nutrients. Nuts serve as a complete snack or can be added to other dishes. If you include various kernels in your daily diet, and also do not violate the dosage recommended by modern nutritionists, then every person after a short period of time will notice an improvement in their health for the better.
Is it possible
So, is it even possible to eat nuts while losing weight? Of course yes! The idea that there are special products for weight loss or some kind of special “fat-gaining” food came to us from the 2000s, when cottage cheese was considered a panacea for losing weight, and butter was considered poison.
The main factor in success or lack thereof when losing weight is calorie deficit . This means that you should take in less energy per day than you expend. It’s easy to calculate: using a special formula, you must calculate the required number of calories and the balance of proteins, fats and carbohydrates and eat 20% less.
Everything else: excluding any food group, fasting during a full moon, or giving up all foods that have the letters “a” in their names leads only to this goal: reducing daily caloric intake.
Nuts are tasty, filling, high-fat and protein foods that contain a lot of fiber and vitamins! They can be your “outlet” in your diet, thanks to which you can fill your micronutrient basket without offending your taste buds!
And, by the way, answering the question whether you can eat nuts in the evening or at night when losing weight - yes, you can. The time of eating is not important, again, the main thing is whether there is a deficit in the end. Read more about this Is it possible and necessary to eat before bed?
But eating nuts to remove fat is some kind of game from the “40kg” public, this is simply technically impossible: not a single product has a similar effect, because fat is removed from the body by muscle mitochondria, in which it is burned ().
Which ones do they eat?
So, which nuts are the healthiest and best for dieters - a review of the most popular nuts:
- Gretsky
This is not just a great delicacy, but also an unconditional aid to your health. These nuts help with anemia, diseases, heart disease, dermatitis, and colds. In addition, walnuts have a calming effect and are indicated for insomnia and nervous disorders.
Walnuts are necessary for pregnant women, nursing mothers, and also during the recovery period after surgery. Has a beneficial effect on the body's immune system.
- Peanut
Many people consider this fruit to be useless, but this is not at all true. Peanuts promote cell growth and renewal. It is used as a choleretic agent. In addition, it increases potency and has a great effect on libido. It also improves memory, the ability to concentrate, and is indicated for insomnia and fatigue.
- Almond
Almonds are useful for hypertension, obesity, stomach and duodenal ulcers, asthma, pleurisy, and heartburn. In addition, sweet almonds are recommended to all persons over thirty years of age as a preventative against atherosclerosis and high cholesterol levels.
Bitter almonds are indicated for use as a prophylactic agent in the treatment of diseases of the kidneys, upper respiratory tract, as well as in the treatment of certain diseases of the genitourinary system in women.
- Hazelnut
Hazelnuts are pure protein. It is indicated for diabetes, anemia, chronic fatigue, phlebitis and varicose veins , prostate enlargement, and arterial hypertension.
- Cashew
Cashew is a delicious, sweet, slightly curved fruit that perfectly strengthens the immune system; in addition, cashew normalizes metabolic processes in the body and is indicated for anemia, psoriasis and heart disease.
- Pistachio
This small greenish nut can help during periods of great physical and mental stress , as it activates the brain and at the same time has a tonic and restorative effect on the entire body. Pistachios are useful for people suffering from pulmonary tuberculosis, anemia, arrhythmia and thrombophlebitis.
Sunflower oil is better than olive oil!
Do-it-yourself natural energy drinks
Features of nuts
In order for the kernels to bring exceptional benefits to the human body, you need to be able to use these products correctly. To do this, you need to know the number of kilocalories, as well as the level of proteins, fats and carbohydrates of each fruit. This will allow you not to exceed the permissible daily caloric intake, which is calculated individually. This is done based on the person’s age, gender and physical activity, as well as the presence of diseases or individual characteristics.
Congratulations!
Few people know that nuts are high-calorie, but very healthy foods. They are a natural source of vegetable proteins and fats. Therefore, for many people, such food becomes an excellent replacement for meat.
Nuts can reduce cholesterol or start the process of active metabolism. The main thing is not to exceed the recommended dosage. Otherwise, food can cause extra pounds. To avoid this, it is better to eat nuts, regardless of their type, only within reasonable limits. Knowing these properties, cooks began to add nuts to dishes such as:
- salads;
- cold snacks;
- hot;
- pates;
- desserts and sweets.
Despite the high energy value of nuts, they can also be found in a variety of modern diets. This happens thanks to the unique composition of the fruit, which contains minerals, vitamins and other beneficial macro- and microelements, as well as nutrients.
Visual portions with KBJU
At 20 gr. nuts contain 110-150 calories depending on the variety. In order to avoid having to measure on a scale the number of nuts that can be eaten per day without harm, we will list the most popular varieties of nuts and their content in one handful. How many nucleoli fit into the treasured 20 grams?
- almonds – 20 pcs.;
- pine nuts - 150 pcs.;
- peeled pistachios – 40 pcs.;
- walnut – 10 pcs.;
- Brazil nut – 8 pcs.;
- pecans – 18 pcs.;
- cashews – 18 pcs.
Any nuts bring real benefits, but only when consumed fresh. Candied or salted nuts are not as healthy. They are good added to soups, casseroles and salads.
Almond
We often hear from people - I can’t lose weight, I don’t eat any sweets at all, only nuts and dried fruits. Stop! They're easy to handle! Often they are used uncontrollably, and then it is not clear where the gain comes from.
Look, you can take nuts from a jar like this:
Let's weigh it: 29 grams of weight and 14 grams of fat. But you can draw it differently, from the heart:
SONY DSC
And please: they scooped it up with all the proletarian generosity - they received 293 kcal and 26 grams. fat _ What if there are not one, but two or three such handfuls a day, at work at the computer? You won’t fit into any KBJU!
So if you don’t have scales, learn to control yourself (and not go for more).
On average, 5 almonds equal 6 grams. (37 kcal, BZHU 1/3/1)
25 almonds - 30 g (183 kcal, BZHU 6/16/4)
18 nuts - 20 gr. (122 kcal, BZHU 4/11/3)
22 nuts - 25 gr. (152 kcal, BZHU 5/13/3)
Cedar
1 level tablespoon - 10 g. (67 kcal, BZHU 1/7/1)
Forest
28 nuts - 25 gr. (157 kcal, BZHU 4/15/4)
1 tablespoon - 10 g. (63 kcal, BZHU 1/6/2)
6 nuts - about 5 g. (31 kcal, BZHU 1/3/1)
Cashew
So, how many cashews can you eat per day? Decide for yourself within the framework of your BZHU, but keep in mind that 1 tablespoon of these nuts is 12 grams (60 kcal, 2/5/2)
Different manufacturers, of course, may have different nuts - smaller or larger, so the only way out in this case is a scale !
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Almonds (645 Kcal)
Few people know, but the common almond belongs to the genus Plum, but unlike the plum fruit, where the pulp is edible, in almonds it is the drupe that is edible.
In most countries, three types of almonds are cultivated, differing in taste and macronutrient content. Sweet almonds per 100 grams contain 645 kcal, a high content of calcium and vitamins B and E.
Used in medicine for kidney disease, as well as for disorders of the digestive system. Sweet almonds are eaten raw and are also widely used in the manufacture of confectionery products.
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Hazel
Hazel, or hazelnut, is common in Eurasia and North America. Most often it is a deciduous shrub, sometimes a tree with large, broadly oval leaves. The fruits are nuts with a hard shell, under which lies a slightly elongated kernel. The length of the nuts is about 18 mm, width up to 15 mm. The shell is colored light or dark brown. Hazel blooms before the leaves bloom, and the nuts ripen at the end of August.
The kernels can be eaten raw or roasted, in which case they taste better, but some of the nutrients are lost. Nuts are valued not only for their wonderful taste:
- they contain a lot of vitamins, especially a lot of vitamin E - 100 g more than the daily norm;
- 3 norms of thiamine;
- double iron requirement.
Nuts are used to prepare confectionery products, and oil is squeezed out of them.
Important! Daily norm - 50 g.
Muscat
In appearance, the nutmeg kernel is similar to a walnut. But they use it differently: they grind it and use it as a spice for any dish: sweet or salty. It's hard to find a product whose taste it couldn't improve.
The habitat of the evergreen fragrant nutmeg, which produces fruits called nutmeg, is the Banda Islands, part of Indonesia. It was from there that valuable spice was imported to Europe. Nutmeg is now grown not only in Indonesia, but also in India, Grenada, Sri Lanka and the Caribbean.
An evergreen tree with smooth leathery leaves blooms for the first time in its sixth year. In place of small flowers of light yellow color, collected in umbrellas of 20 pieces, round fruits up to 9 cm long are formed. They are yellow and look like apricots.
After ripening, the fruits burst, exposing a large stone with a reddish color. After drying, it is also used as a spice. The stone contains an ovoid core up to 3 cm long, gray-brown in color with winding veins that are clearly visible on the cut.
The larger the nut, the more essential oils it contains. Their number is also determined by the dark spots on the surface in which they are contained.
Important! A single dose of more than 30 g has a hallucinogenic and psychotropic effect, and can sometimes even be fatal.
Read: types of fish that are tasty and healthy
Choosing low-calorie exotics
Roasted chestnuts, as a dish, were brought to us from Europe; mainly decorative representatives of this species grow in Russia. The fruits are considered very filling and are often compared to potatoes, although they have a low calorie content compared to other nuts, only 182 kcal. The most delicious are those cooked over an open fire near a winter fire.
You won’t surprise anyone with coconuts anymore; the fruits lie quietly on supermarket shelves, and you don’t need to fly to distant countries to get them. The value of 380 kcal allows you to enjoy this southern exotic without thinking about extra pounds.
Peanuts (552 Kcal)
The world's most important agricultural crop is cultivated in various parts of the globe precisely for its fruit - peanuts.
There are 552 calories per 100 grams of peanuts, and the seeds contain up to 53% fatty oil. In medicine, peanut oil is used to produce highly nutritious parenteral dosage forms that are administered intravenously into the human body.
In moderate quantities, it has a beneficial effect on the body, stabilizing intestinal function and significantly reducing cholesterol levels. Let us note that since ancient times the name “peanut” has spread in Rus' for this exotic and healthy fruit.
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Summarize
Nuts are truly different, and their healing properties have long been proven by practical research. Each human body is individual, and therefore everyone chooses for themselves what, and most importantly, when is the best time to eat nuts. We hope you now know a lot about the most high-calorie nuts in the world. The TopCafe editors are waiting for your comments about your favorite nuts, as well as interesting stories related to this product.
Editor's note: This article has been updated since its original publication on November 6, 2022.
Pistachios (530 Kcal)
These small nuts, as scientists have found, are the lowest-calorie nuts among all their variety. This evergreen plant grows alone, only occasionally forming small forests.
Scientists from the USA, having conducted clinical studies, have proven that the fats contained in pistachios are not completely absorbed by the human body, and therefore their calorie content is approximately 530 Kcal per 100 grams.
This low-energy product is beneficial for the cardiovascular system, as well as for those who decide to lose excess weight. But even despite their relatively low calorie content, moderation must be observed when consuming pistachios.
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Seychellois
Lodoicea maldives is endemic to the Seychelles. This relict palm produces the largest seeds, which are called Seychelles nuts, otherwise known as coco de mer. Mature nuts can weigh more than 25 kg and reach a meter in girth.
Their unusual shape resembles a woman's buttocks or a double coconut. The fruits ripen for a long time - from 7 to 10 years, and the palm tree begins to bear fruit at the age of twenty-five.
Seychelles nuts were credited with amazing healing properties; in the Middle Ages they were considered a cure for all diseases.
Under the hard woody shell, two fingers thick, the nut beginning to ripen contains a jelly-like substance with a pleasant, slightly sweet taste. After some time it hardens and becomes like ivory. The pulp is added to various dishes, cocktails and beer are made from it.
Not everyone can try it - you will have to pay for a permit to export the nut, and the nut itself is not cheap. Local residents make crafts from the shells, which are eagerly snapped up by tourists.
