This product evokes in us many positive associations with natural nutrition, energy, slim figure … But is it really so?
1. Nuts help you lose weight
Not certainly in that way. “This is one of the mistakes of many of those who dream of losing weight,” says nutritionist Lidia Ionova. - Nuts are very high in calories, and it turns out that even if a person eats not so many of them, he still “goes over” in calories”. Judge for yourself: the energy value of nuts ranges from 600 to 700 kcal per 100 g, which, for example, is one third of the recommended daily allowance for the average woman. However, their calorie content can be used wisely, says American nutritionist Pamela Mathis: “Nuts saturate quickly and for a long time, besides, they are low in carbohydrates and a lot of fiber. Therefore, the blood sugar level remains stable and we do not experience a sharp attack of hunger later. The problem can only be in the portion: if the food was supplied to us by nature, and not by the supermarket,it would take a lot of time just to collect and peel a few nuts, and today machines do it for us. I would recommend eating no more than 20 nuts a day, and of different types."
2. They're hard to digest
This is true - all because of the same high fat content. “This can be important for those who suffer from chronic colitis, enzyme deficiency, gastritis and other gastrointestinal disorders, in which any food saturated with fats is less digestible,” warns Lydia Ionova. “In addition, nuts (as well as legumes and cereals) contain inhibitors of proteases, enzymes that promote the digestion of proteins, that is, their digestion is slowed down.” An enzyme inhibitor protects the nuts from germination - until they get into moist soil. Inhibitors are deactivated in water. Therefore, it is recommended to soak the nuts - this will make them not only more digestible, but also tasty. It is best to soak the nuts overnight, adding a little sea salt to the water if desired. The sutra must be washed and used immediately or stored in the refrigerator,but not more than three days.
Promotional video:
3. It is a source of protein and an alternative to meat
Yes, but only partially: nuts contain about 15% protein. Trying to cover the need for protein from nuts would lead to an excess of calories by about double. In addition, the protein in nuts lacks lysine, an essential amino acid necessary for our immune system to function. At least for this reason, they cannot be regarded as a complete source of proteins.
4. They have a lot of vitamins
It is true that the nutritional value of nuts is very high indeed. First of all, it consists in a high concentration of polyunsaturated fatty acids of the omega type (up to 75%), and of a very high quality, provided that the nuts are fresh. They contain potassium, calcium, magnesium, sodium, phosphorus, iron, zinc, manganese and vitamins E, C, B, (thiamine), B2 (riboflavin), B9 (folic acid) and vitamin PP (nia-zinc) - proportions the same depends on the specific type of nuts. So, the Brazilian nut is the champion in terms of the content of selenium, which has antioxidant properties and which is often lacking in our diet. Gretsky is the leader in vitamin C content (it contains more of it than in black currants and rose hips), as well as omega-3 fatty acids. Almonds are superior to other nuts in terms of vitamin E, potassium and magnesium.
5. Roasted nuts are easier to digest
Indeed, heat treatment, like soaking, deactivates enzyme inhibitors. However, nutritionists still do not advise using it - if you are confident in the freshness and quality of the nuts. First, at high temperatures, polyunsaturated fatty acids are destroyed. Secondly, as a result of heating fats, chemical compounds with carcinogenic properties can be formed. As for everyone's favorite salted nuts, their frequent use leads to an excess of sodium and disrupts the sodium-potassium balance in the body. It is directly contraindicated in people with cardiovascular disease and high blood pressure; in addition, imbalance in salt balance causes water retention in the body. And sweet caramel, in which nuts are fried, increases the calorie content of the product by about one and a half to two times.
6. They often cause allergies
Rather, it is true, although this belief is primarily associated with the sad fame of peanuts, which, strictly speaking, do not belong to nuts. Indeed, these nutty-flavored legumes are among the top 5 most potent allergens in the world. “The reason is not so much in the peanuts themselves as in the special microorganisms that live on it,” explains Pamela Mathis. "This is a type of mold that is a source of afla-toxin, which leads to severe allergic reactions." As for the nuts themselves, an allergic reaction to them also occurs. “An allergen in such cases is usually a protein,” says Lydia Ionova. - As a rule, the reaction occurs in people who are prone to this type of allergy - for example, to chicken or eggs. However, some nuts (for example, if stored incorrectly) may contain aflatoxins. Heat treatment neutralizes them."
7. They are stored for a long time
Not quite so: many varieties of nuts only store well when certain conditions are met. For example, sunlight is contraindicated for them: the oils they contain are destroyed under its influence (therefore, it is best to buy inshell nuts and store them in an opaque container). A bitter taste is a sign that the nuts have begun to deteriorate. In spoiled oils, toxic compounds are formed that cause gene mutations and are carcinogenic; they should not be eaten.
8. A handful of nuts replaces dessert
Yes, but … News for those who are fond of low-calorie diets: 100 bitterns contain one and a half to two times more calories than a piece of cake of the same weight! And almost five times more than popular low-calorie desserts. “Of course, nuts are healthier,” says Lydia Ionova. “For all their calories, they have no“empty”calories, and fatty acids (regulating, in particular, the level of cholesterol in the blood) are of very high quality. It is important to stop on time: nutritionists advise to consume no more than 40 g of nuts per day, and those who seek to bring their weight back to normal or are prone to allergies should stop at 20 g.
Special properties
Nuts (like cereals, seeds) intrigue scientists with their highest life potential - because they have a kind of integrated system of complete life support for the future plant. And some of them have especially valuable properties.
Walnut - called "food for the mind": it contains a special type of lecithin, which is involved in the formation of acetyl-choline, a mediator of transmission of nerve impulses. When it enters the body in sufficient quantities, it allows the brain to process and absorb information much faster. Scientists at the American Research Center at Tufts University (USA) found that even five to seven walnuts a day are enough to noticeably improve coordination and spatial memory.
Pistachios - in a unique combination, they contain antioxidants and polyunsaturated fats that reduce the absorption of cholesterol from food and improve vascular elasticity. This combination of substances helps to improve the functioning of the cardiovascular system, pistachios will also help in the rehabilitation period after a heart attack. These nuts have been listed on the Food and Drug Administration's Diet Guidelines since 2003.
Pine nut - from the point of view of botany, it is not considered a nut (by the way, like the fruit of a coconut tree). Nevertheless, pine nuts contain dozens of times more vitamins than all others, and twice as many minerals. “B vitamins play an important role in maintaining our emotional stability,” comments the American psychotherapist Miguel Rivera (M1de1 K1uera). - And vitamins E and C also slow down the development of Alz-gamer's disease, even when pathological processes in brain cells have already begun. Therefore, it is good to include pine nuts in a preventive diet."
Almonds - contains a number of substances that can be used for medicinal purposes. The emulsion obtained from young almonds is used as a coating and pain reliever for stomach pain. Almond extract is used to make anti-inflammatory eye and ear drops, and the nuts themselves are used to bake bread for diabetics.