How to consume nuts
Nuts, peanuts, walnuts, almonds, which are referred to as oil seeds or nuts in the literature, are known as nuts among the people. 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 to be consumed by experts in many cases such as various types of cancer, cardiovascular diseases, diabetes or weight control? Which one should we choose to consume? How often and in what portion should we consume it? It is possible to multiply these questions.
While adding nuts to our diet in an adequate and balanced diet program, we should keep in mind that the bio-usefulness of a less processed food will be higher. When consumed raw, that is, unroasted, we do not increase its energy and make maximum use of micronutrients.
Instead of adding oil in the main meals, we can add it to our salad, vegetable or meat dishes, as well as consume it in between meals. The portion should be evaluated and determined individually as always. However, 30-45 gr/day can be considered as an average portion. While determining the frequency of consumption, it should be evaluated individually and should be consumed by replacing other oil seeds such as sesame, tahini, black cumin, sunflower seeds or pumpkin seeds.
It is very important to provide variety in an adequate and balanced diet. Considering that the nuts with basically similar content, even if they are small, have different nutritional contents from each other, it would be best to consume them all from time to time, instead of consuming the same nuts all the time.
100 grams of raw almonds, which are especially prominent in weight control, provide 579 kilocalories of energy. It is the dry nut with the highest protein content with 21.2% after peanuts. Most of its energy comes from unsaturated fatty acids, which play an important role in our diet. While consuming foods containing water and carbohydrates such as vegetables or fruits, we will eat 10-12 pieces of preferably raw almonds, which will keep us full for longer.
100 g of walnut, which is often preferred by people with cholesterol problems, provides 654 kilocalories of energy. When 100 grams of walnuts are consumed, approximately 15 grams of protein is taken. Among the nuts, walnuts are the richest in unsaturated fats that support heart health.
Peanut is the nut with the highest protein content. When 100 grams of peanuts are consumed, approximately 26 grams of protein and 49 grams of fat are consumed. Due to its herbal omega-3 content, it is often preferred while supporting immunity.
Hazelnut, the symbol of the Black Sea, is another frequently preferred dry nut. While 100 grams provide 628 kilocalories, it contains about 15 grams of protein. Raw hazelnuts should be preferred over the roasted ones and attention should be paid to portion control.
100 grams of pistachio, which has been fought between Siirt and Gaziantep in recent years, is a good source of both energy and vegetable protein with 20.3 grams of protein and 562 kilocalories. Pistachio will be a practical and 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, up to 13% of its energy comes from vegetable protein.
There are 14.3 grams of protein in 100 grams of Brazilian walnut, which is quite different from the walnut we know in terms of appearance and taste. Approximately 659 kilocalories of energy are provided with 100 g of brazil nut.
Whether you want 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. Again, health is among the foods that should be easily included in the daily diet of individuals.
We can consume nuts with peace of mind by diversifying the amount, frequency of consumption and in itself, just like any food we consume.
