Nuts, also known as dry fruits, feature a hard shell encasing a kernel or endosperm. Rich in nutrients and delicious, they've long been essential snacks for binge-watching, gatherings, and casual chats. During the Spring Festival, households display assorted nuts in their living rooms to welcome visiting relatives and friends.
So, do you know the nutritional benefits and dietary precautions for these diverse nuts? Understanding these will help your family and friends enjoy them more healthily!
Nutritional Value of Different Nuts
Common nuts can be divided into two categories: tree nuts, including almonds, cashews, hazelnuts, pecans, pine nuts, walnuts, chestnuts, ginkgo nuts, pistachios, and macadamia nuts; and seeds, such as peanuts, sunflower seeds, pumpkin seeds, and watermelon seeds.
Overall, nuts offer high nutritional value. However, their nutrient profiles vary significantly. For example:
As shown in this food composition table, nuts range from 58.8% fat (highest) to 1.3% fat (lowest); protein content varies from 36% (highest) to 4.8% (lowest); and carbohydrate content spans from 72.6% (highest) to 7.9% (lowest).
Which nuts should you eat for weight loss or weight gain?
Since the nutritional profiles of different nuts vary considerably, family members can choose based on their individual needs, for example:
1.Chestnuts: For those aiming to lose weight or managing high blood lipids, coronary heart disease, or atherosclerosis, prioritize chestnuts and ginkgo nuts while limiting walnuts, pine nuts, sunflower seeds, hazelnuts, peanuts, and almonds. These contain higher fat levels that may contribute to weight gain and elevated blood lipids.
However, chestnuts and ginkgo nuts are high in carbohydrates (46% and 72.6%, respectively). Those with high blood sugar should limit intake, substituting the equivalent amount of staple foods for what they consume. Generally, 100g of chestnuts requires reducing staple intake by 25g. It's recommended to eat 4-5 large chestnuts or 8-9 small chestnuts at a time, avoiding excess.
2. Hazelnuts, Almonds, Pumpkin Seeds: For individuals who are malnourished, underweight, or seeking to gain weight, hazelnuts, almonds, pumpkin seeds, and watermelon seeds are excellent choices. They are rich in fats, proteins, vitamins, calcium, iron, and zinc, offering relatively higher nutritional value.
Additionally, middle-aged and elderly individuals with well-controlled blood lipids may moderately consume hazelnuts, as their high calcium content significantly aids in preventing osteoporosis.
What should you be mindful of when eating nuts?
Nuts are delicious and nutritious, but they also have drawbacks. Therefore, keep the following points in mind when consuming nuts:
1. Limit heavily seasoned nuts
Nowadays, whether it's peanuts, sunflower seeds, almonds, or cashews, there are many different flavors available—cream, five-spice, green tea, and even mustard.The stronger the flavor, the more salt, flavorings, and sweeteners are added—none of which are beneficial to health. Note: If elderly family members have high blood pressure, avoid giving them salted nuts to prevent blood pressure spikes.
2. Avoid spoiled nuts
Nuts contain high levels of unsaturated fatty acids. Improper storage or prolonged shelf life can cause rancidity, resulting in that characteristic "off" taste. These rancid compounds—ketones and aldehydes—can cause mild diarrhea when consumed in excess and may even harm liver health.Avoid charred nuts
Nuts contain substantial fats, proteins, and carbohydrates. While ordinary heating doesn't destroy these nutrients, many nuts are roasted. When exposed to high temperatures until charred, some of these beneficial nutrients can transform into carcinogens like benzopyrene, heterocyclic amines, and acrylamide. Therefore, charred nuts should not be consumed.
4. Those with allergies should exercise caution with cashews
Cashews contain multiple allergens that may trigger reactions in sensitive individuals. First-time consumers should start with just one or two nuts, wait ten to fifteen minutes, and only proceed if no allergic symptoms appear.