5 Scientific Reasons That Nuts Are Not Fattening
January 14, 2021 10:53 am
Nuts are not fattening, although rumors say otherwise (and always). Although it is a food rich in polyunsaturated fats, it is precisely the type of this macronutrient that is convenient for the body.
Nuts are not fattening: 5 reasons that prove it.
The truth is that neither all fats are bad nor all foods with a certain caloric content should be banished from the diet. Carlos Rios, nutritionist who champions the Realfooding movement, bases his arguments on scientific evidence since nuts « They are associated with a favorable control of body weight through multiple mechanisms. »
He caloric content estimated of these foods does not match the usable caloric content. The overestimation can be higher than 30% in the case of almonds, 20% walnuts and 5% pistachios. When you look at the kcal that these foods give you on the label, you are seeing figures that are much higher than what they actually give you. These foods can increase satiety short term and positively regulate appetite. At the end of the day you eat less kcal. These foods may slightly increase the thermogenesis induced by diet. It is the energy expenditure to metabolize them. Nuts can positively modulate the microbiota through its richness in fiber, unsaturated fatty acids and polyphenols. This improves long-term satiety pathways. May displace the consumption of ultra-processed and thus exert its main beneficial effects for health, saving you the unhealthy and caloric ingredients of sugary and salty snacks. Know the scientific reasons that show that nuts are not fattening.
Undoubtedly, nuts are a food with high nutritional density that, in addition to fat, has easily absorbed minerals, such as potassium, calcium, phosphorus, iron and magnesium, vitamins, fiber, phytosterols and other phytochemical components. That is, its consumption is an indicator of a healthy life style.
Remember to moderate your intake and bet on the consumption of some 25 or 30 grams daily and preferably in raw, that is, without having been subjected to industrial transformation, where they add salt or reduce their nutritional contribution.