Who says little things can’t be special? At least, this is not the case with walnuts. In fact, these small packets are powerhouses of healthy nutrients for your daily nutrition. Although they are super foods rich in health, there are many myths related to them. Despite the scientific claims and facts, many people still believe that eating nuts can make you prone to unnecessary fats.
Contrary to these myths, nuts contain many unsaturated fats that are also touted as good fats. They have antioxidants, fibers and proteins in abundance. However, you should eat them every day, in moderation. But if you are still skeptical about the same, we have provided the pros and cons related to walnuts for your help.
Pros of eating nuts:
The positives that will encourage you to eat a handful of nuts every day include:
1.Rich in Minerals and Vitamins
Most nuts are loaded with minerals and vitamins essential for good health. These include vitamins A and B. Minerals found in walnuts include copper, selenium, iron, calcium, magnesium, and phosphorus. As such, they are always healthy to eat. However, the level of nutrients can vary in its different types.
2. Helps in weight loss
While most people will disagree with this point, it is a proven fact that walnuts help shed extra calories if eaten in moderation and with caution. This is true for nuts like almonds, pistachios and cashews. They contain a large number of fibers that help significantly curb your appetite. As such, they also control your weight.
3. Lower cholesterol level
If you want to lower LDL cholesterol in your blood and total cholesterol in your body, start eating healthy nuts right away. This is mainly due to the content of unsaturated fats in them. They have a lot of polyunsaturated and monounsaturated fats. Also, some raw nuts have higher levels of phytosterol which controls the risk of any ailment or cardiovascular problem.
4. Rich in omega 3 fatty acids
Nuts like walnuts are known for being high in omega 3 fats. They are also high in ALA along with other nutrients. Studies have shown that these nutrients together help reduce oxidation or inflammation in your body. Therefore, they are always good for your heart.
5. Reduces chances of diabetes
Walnuts affect the level of insulin and glucose in a neutral way. As such, they reduce the risk of diabetes. Likewise, for diabetic patients they constitute a healthy eating option. Its various forms, like peanut butter, help reduce the risk of type 2 diabetes, especially in women. Research has also shown that nuts like almonds substantially reduce the chances of postprandial blood sugar.
6. Rich in vegetable proteins and dietary fibers
Walnuts contain a lot of vegetable protein. It also makes them a healthy alternative to meat. They maintain blood vessels with their high content of amino acids. The dietary fibers in nuts are also good for your health.
Cons of eating nuts
There are plenty of reasons to include raw or dry roasted walnuts in your daily routine. But there are some dangers associated with eating too many nuts. These include:
1. High amount of calories
Almost all nuts contain a lot of calories. Not a pleasant fact for calorie and health conscious people. However, almonds are a better option with the lowest calorie count of 160 per ounce. To control calories, you should refrain from oil roasted nuts that are heated to high temperatures in harmful oils.
2. High in fat
Despite their high unsaturated fat content, nuts tend to add this extra baggage with processing and flavors. Nuts are sometimes treated with preservatives and unhealthy chemicals that increase the level of sodium and sugar in them.
3. High level of Oxalates
Most nuts have a considerable amount of oxalates. When these oxalates accumulate in body fluids and crystallize, they can lead to kidney stone formation.
4. It can cause acne
Most of the nuts contain some oils that are harmful to the skin. People with sensitive skin should eat walnuts in moderation to prevent breakouts.
These are some of the reasons that are enough to prevent you from eating nuts above the acceptable limits. If you want to eat them daily for better health, unprocessed, raw, lightly salted nuts in moderate servings are the best option for you.
