Overeating ruins weight loss efforts! Chestnuts increase satiety

When the autumn wind blows, chestnuts are in abundance. As soon as many people smell the aroma of sugar-roasted chestnuts, they can't wait to peel off the hot chestnut shells and taste the soft and sweet flesh. In fact, in addition to being delicious, chestnuts are rich in nutrients. They not only have the health benefits of nourishing the stomach and spleen, replenishing the kidneys and strengthening the muscles, but for those who want to lose weight and have a good appetite in autumn, the rich dietary fiber can increase the feeling of fullness, making them suitable for replacing part of white rice and reducing the chance of losing shape due to hunger.

Traditional Chinese medicine believes that chestnuts are warm in nature and sweet in taste, and have health-promoting effects such as nourishing the stomach and spleen, tonifying the kidneys and waist, strengthening tendons and activating blood circulation.

Chestnuts have many benefits and are essential for weight loss diet

Chestnuts, also known as Chinese chestnuts, are abundant in autumn. Traditional Chinese medicine believes that chestnuts are warm in nature and sweet in taste. They are known as the "fruit of the kidney" and the "king of dried fruits" because of their health-promoting effects such as nourishing the stomach and spleen, tonifying the kidneys and waist, strengthening tendons and activating blood circulation.

In addition, from the perspective of Western nutrition, chestnuts are rich in nutritional value and consuming them in moderation has many benefits. According to the Food Nutrition Database of the Ministry of Health and Welfare, every 100 grams of raw chestnuts contains an average of 264 calories, 58 grams of carbohydrates (starch), 10 grams of dietary fiber, 1.4 grams of fat, 758 milligrams of potassium, 39 milligrams of calcium, and 60 milligrams of magnesium.

Hou Wenyi, director of the nutrition department of St. Martin's Hospital, said that carbohydrates can provide heat energy to the human body and help fat metabolism; dietary fiber can promote gastrointestinal motility, aid digestion, increase satiety, and reduce the chance of gaining weight by eating snacks. What’s more valuable is that chestnuts do not contain cholesterol, but contain a large amount of polyunsaturated fatty acids, which help lower cholesterol and maintain the health and elasticity of arteries.

Chestnuts are rich in nutritional value and have many benefits if consumed in moderation. They are also helpful for weight loss and blood vessel maintenance.

In addition, chestnuts have a low fat content, making them a better helper for weight control than peanuts (which have a fat content of over 40%), almonds (57%), pine nuts (68%), sesame seeds (47% to 50%), and walnuts (71.6%).

Chestnuts are healthy and can replace staple food without gaining weight

The most important thing for weight loss is a balanced diet. No matter how nutrient-dense a food is, it should not be consumed in excess. Chestnuts, in particular, have a high starch content, which is almost the same as whole grains and root vegetables. Nutritionist Hou Wenyi recommends that chestnuts should be eaten as a substitute for staple foods. Every 100 grams of chestnuts has about the same calories as a bowl of rice, nearly 280 calories. The recommended amount of rice for adults is 1.5 to 4 bowls per day, depending on the amount of activity. Eating too much can easily lead to weight gain.

【Chestnut and wolfberry porridge】

• Ingredients: 20g chestnuts, 100g rice, 3g wolfberry, 200cc water.

• Method: Mix all the ingredients, put them into the rice cooker, put 70% of the measuring cup of water into the outer pot, cook until the switch pops up and then it is ready to eat.

• Nutritional analysis: Each serving contains approximately 228.1 calories, 4.2 grams of protein, 0.4 grams of fat, and 50.7 grams of carbohydrates.

【Health Tips】:

Chestnuts are delicious and nutritious, but their potassium ion content is relatively high, so patients with chronic kidney disease should reduce their consumption. Diabetic patients who need to reduce their food intake to control their blood sugar should also moderately reduce their chestnut intake.