How to Consume Nuts?

How to Consume Nuts?

Hazelnuts, peanuts, walnuts and almonds, which are referred to as oilseeds or nuts in the literature, are popularly known as nuts. These foods with high fat content are an enjoyable part of a healthy diet due to the vegetable protein, vitamins, minerals and phytochemicals they contain.

What should we pay attention to when consuming nuts, which are recommended by experts for many cases such as various types of cancer, cardiovascular diseases, diabetes or weight control? Which one should we choose to consume? How often should we consume it and in what portions? It is possible to multiply these questions.

While adding appropriate amounts of nuts to our diet in an adequate and balanced nutrition program, we should keep in mind that a less processed food will have more bioavailability. When consumed raw, that is, unroasted, we do not increase its energy and get maximum benefit from micronutrients.

Instead of adding oil to main meals, we can add it to our salads, vegetable or meat dishes, or consume it as snacks. As always, the portion should be evaluated and determined individually. However, 30-45 g/day can be considered as an average portion. When determining the frequency of consumption, it should be evaluated individually and should be consumed by replacing it with other oily seeds such as sesame, tahini, black cumin, sunflower seeds or pumpkin seeds.

It is very important to ensure diversity in an adequate and balanced diet. Considering that nuts with basically similar contents have slightly different nutritional contents, it would be best to consume them by changing them from time to time instead of consuming the same nuts all the time.

100 grams of raw almonds, which are nuts that stand out especially in weight control, provide 579 kilocalories of energy. After peanuts, it is the nut with the highest protein content, with 21.2%. Most of its energy comes from unsaturated fatty acids, which have an important place in our nutrition. While consuming water and carbohydrate-containing foods such as vegetables or fruits, eating 10-12 pieces, preferably raw almonds, will keep us full for a longer time.

100 grams of walnuts, which are frequently preferred by people with cholesterol problems, provide 654 kilocalories of energy. When 100 grams of walnuts are consumed, approximately 15 grams of protein are taken. Among the nuts, walnuts are the richest in unsaturated fats that support heart health.

Peanuts are the nuts with the highest protein content. When 100 grams of peanuts are consumed, approximately 26 grams of protein and 49 grams of fat are consumed. It is frequently preferred as it supports immunity due to its herbal omega-3 content.

Hazelnut, the symbol of the Black Sea, is another frequently preferred nut. 100 grams provide 628 kilocalories and contain approximately 15 grams of protein. Raw hazelnuts should be preferred over roasted ones and portion control should be taken into consideration.

100 grams of peanuts, which have been competed between Siirt and Gaziantep in recent years, are a good source of both energy and vegetable protein, with 20.3 grams of protein and 562 kilocalories. Peanuts will be a practical and high-quality choice for snacks.

100 grams of cashew, which is now a part of our country's taste, provides 553 kilocalories. With a protein content of approximately 18.2 g, 13% of its energy comes from vegetable protein.

Brazil nuts, which are quite different in appearance and taste from the walnut we know, contain 14.3 grams of protein in 100 grams. Approximately 659 kilocalories of energy are provided by 100 g of Brazil nuts.

Whether you aim to gain weight or lose weight during the weight control process, nuts are included in our nutrition program as nutritious and delicious choices when portion control is done. It is also among the foods that should be included in the daily diet of healthy individuals.

Just like every other food we consume, we can consume dried nuts with peace of mind by varying the amount, frequency of consumption and diversification within themselves.

Older Post
Nuts Types and Nutritional Values
Newer Post
The Healthiest Nut Varieties!