Nuts increase satiety and help lose weight! Nutritionist Xu Yuzhen reveals: 4 unexpected benefits of nuts, eat them without getting fat

People who are losing weight will eat nuts as snacks to increase their sense of fullness and achieve the goal of controlling their weight. In addition, people who know how to maintain their health will also eat a handful of nuts every day to benefit their cardiovascular health. Nutritionists say that nuts contain unsaturated fatty acids and are rich in vitamins and minerals, and have four unexpected benefits for health.

Nutritionist Ivy Hsu said that modern people are paying more and more attention to health and are beginning to pay attention to the combination and content of their diet. In recent years, "nuts" have gradually become popular among the public. They are suitable for eating directly, making juice, or serving with salad. But did you know that "nuts" are considered "fats" in the food classification? In other words, eating too much will cause calorie accumulation and make you fat!

Common high-quality nuts include: cashews, walnuts, almonds, pine nuts, sesame seeds, pistachios, pumpkin seeds, walnuts, etc. Nutritionist Xu Yuzhen said that eating nuts regularly has four major benefits for health.

Many nuts contain high amounts of monounsaturated fatty acids, polyunsaturated fatty acids, and vitamin E, which can reduce cholesterol synthesis, have anti-oxidation, anti-inflammatory, and thrombosis effects, and therefore have the function of protecting the cardiovascular system.

4 health benefits of eating nuts

1. Prevents Cardiovascular Diseases:

Many nuts contain high amounts of monounsaturated fatty acids, polyunsaturated fatty acids, and vitamin E, which can reduce cholesterol synthesis, have anti-oxidation, anti-inflammatory, and thrombosis effects, and therefore have the function of protecting the cardiovascular system.

2. Relax your mood:

Pumpkin seeds, cashews, and almonds are rich in magnesium ions. In addition to contributing to the normal development of bones and teeth, magnesium can also help muscles contract normally, relax and fall asleep well, and relieve tension and anxiety.

3. Supplement vitamins and minerals:

Mixed nuts are very rich in vitamins and minerals. Eating some every day can make up for the deficiencies in your diet. For example: cashews contain high amounts of magnesium, potassium, folic acid, and vitamin E; pumpkin seeds are rich in zinc, magnesium, and potassium; almonds are rich in vitamin E; black sesame seeds are rich in calcium, folic acid, vitamins, etc., and have very high nutritional value.

4. Delay the rise of blood sugar and reduce body fat production:

Nuts provide an excellent source of fat and contain dietary fiber. They are low-GI ingredients. Eating them with meals can increase satiety, moderate the rate of blood sugar rise, and reduce insulin resistance. They are not only beneficial for blood sugar control, but moderate consumption can also reduce body fat synthesis.

Eating nuts this way reduces nutritional burden

As for how much nuts you should eat every day? Nutritionist Xu Yuzhen said that according to the recommendations of the National Health Administration, one should consume "one tablespoon" of nuts every day to supplement nutrition. However, it is also worrying that one tablespoon is easy to overdose. But in fact, it doesn’t matter if it’s excessive, there are still ways to solve it. Because nuts are oily foods, one tablespoon contains 5 grams of fat, which is equivalent to 45 calories. If you accidentally eat too many nuts, just reduce the amount of fat in your diet that day. For example, if you eat three tablespoons of nuts at noon, try to change the dinner dishes to steamed or boiled ones. This will reduce the intake of fat and calories to achieve a balance.

1. Breakfast with nuts:

In the morning, you can use about 2 tablespoons of nuts, with salad, scrambled or boiled eggs, multi-grain bread, and a cup of black coffee, which is a very refreshing breakfast combination.

2. Snacks with nuts:

Taiwanese people seldom eat nuts for lunch and dinner. Instead, it is recommended to mix nuts with unsweetened soy milk and fruit to make a nutritious and delicious afternoon snack. You can have a cup when you are hungry in the afternoon. It is filling and healthy, and can also slightly reduce the amount of food consumed at dinner, which is actually helpful for weight control.

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