11 Reasons You Should Eat More Nuts

You may have heard that nuts are good for you, but do you know why?

Beans are such a powerful source of nutrition that some health experts recommend that you eat at least three cups of legumes (peas, lentils, peas) a week. The healthiest little bits of nutrition are delicious, easy to prepare, and completely affordable. Let’s see why peanuts are a prime natural food.

Healer of the Heart

Nuts are rich in soluble fiber, which can help lower your triglycerides and cholesterol. Nuts contain soluble fiber, which clings to cholesterol in your digestive tract, preventing it from being absorbed into your blood. In addition to the benefits of fiber that helps the heart, nuts are a good food source of magnesium and potassium – essential minerals that help regulate blood pressure. Be sure to wash the canned beans in a sieve to remove about 40% of the sodium used as a preservative, or buy the salt-free variety.

Controlling Body Weight

Research consistently shows that people who regularly eat nuts have a lower body weight than their friends who don’t eat nuts. Nuts give you protein, but unlike some animal protein sources, they are really low in fat. Plus, they have fiber, and because fiber makes you feel full but isn’t broken down and isn’t absorbed into your bloodstream, where it has to be burned or stored as fat, they’re great for weight management. Nuts have been linked to a lower body mass index (BMI) and lower waist circumference, possibly because of their fiber and protein content, and their ability to help control appetite hormones.

Contains Fiber

Fiber helps fill you up faster and keeps you full longer, which means you don’t feel like you need to eat as much during the day. The Institute of Medicine (IOM) recommends that women get a minimum of 25 grams of fiber a day and men get a minimum of 38 grams of fiber every day at least. However, many people do not meet this recommendation with a daily fiber intake of usually around 15 grams a day. High-fiber foods have larger volumes and take more time to chew and process, allowing your stomach time to signal to your brain that you are full, which can result in fewer calories.

All beans are high in fiber, but navy beans have the most fiber with 10 grams in a 1/2 cup ratio. Per 1/2 cup ration, cranberries are in 2nd place with 9 grams, followed by pinto, dark red kidney, and black beans, all at 8 grams.

Totally reachable

Peanuts are the cheapest form of protein available, even cheaper than peanut butter! According to the United States Department of Agriculture (USDA), a pound of beans is generally worth only Rp. 15,000, while a pound of beef is worth Rp. 165,000.

Protein Source

Peanuts, a good source of plant-based protein, contain 21-25% protein by weight, which is higher than most other plant-based protein sources. One 1/2 cup serving of nuts contains 6-9 grams of protein, depending on the variety. Be sure to eat nuts with foods high in vitamin C, such as bell peppers, citrus fruits, broccoli, or Brussels sprouts.

Truly versatile

Nuts can be used in an easy snack (roasted chickpeas), a delicious appetizer (hummus), a delicious side dish (bean and vegetable salad), or an interesting specialty dish (bean and vegetable or chili soup). Since peanuts are really mild on their own, their versatility is amazing. Nuts take on their flavor from whatever herbs, spices, and other seasonings you mix them with.

Prevent Cancer Risk

Due to their abundance of antioxidants and phytochemicals, nuts have been shown to help reduce the risk of cancer, particularly colorectal cancer, breast cancer, and prostate cancer.

Helps Manage Blood Sugar

Because of their unique combination of protein, complex carbohydrates, and fiber, nuts are slowly digested over a longer period of time and help prevent spikes in blood sugar that can leave you feeling drained and irritable. In fact, research published in the Archives of Internal Medicine revealed that people with type 2 diabetes continued to have lower average blood glucose levels and lower blood pressure readings when they ate a 1/2 cup ration of nuts daily for three weeks. compared to before adding nuts to their diet.

Boost Energy

Nuts are high in iron, and iron deficiency is a very common type of nutritional deficiency that can lead to anemia. Anemia results in extreme fatigue; Help avoid this by including nuts in your diet as often as possible. To increase the absorption of iron in nuts, pair them with foods high in vitamin C. Nuts provide several B vitamins, which help you convert food into energy.

Easy and Friendly

Regardless of what form of nuts you use (dried, canned, frozen, “floured” peanuts), they are really easy to buy, store, and work with. They’re constantly on the rack, and canned beans require no setup work other than using a can opener. They can be consumed cold, as on top of salads, or served instantaneously with side dishes.

Worried about bloating?

We’ve all heard rhymes about nuts being the fruit of music, but the more nuts you eat, the less likely you are to experience gas and bloating. The key is to slowly add more nuts to your diet and increase your water consumption. It may take a while for your body to adapt to the higher consumption of nuts, but once they become a consistent part of your healthy diet, you don’t have to worry about the unpleasant effects of nuts.

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