Nuts are great as a healthy snack. They are usually high in fat, but most of the times, it is healthy fat. Nuts provide you with protein and fiber as well. However, you need to keep in mind that some nuts are extremely high in calories and may even contain unhealthy fat. Therefore, it makes sense to learn about nuts you should and should not eat. Here is what you need to know.
Nuts You Should Eat
In most cases, you do not have to worry much about eating nuts, especially when you eat in moderation. However, some good choices include the following.
1. Brazil Nuts
By eating an ounce of Brazil nuts, you will get about 182 calories along with 18g of fat, 3g of carbs, 4g of protein, and 2g of fiber. Brazil nuts are high in selenium that acts as an antioxidant and prevents free radical damage in the body. Studies have found that Brazil nuts can also reduce blood cholesterol levels and improve the function of blood vessels.
2. Walnuts
You can eat walnuts without having to worry about anything because it is rich in omega-3s and help reduce inflammation. An ounce of walnuts provides you with 182 calories, 18g of fat, 2g of fiber, 4g of carbs, and 4g of protein. Walnuts also provide you with 11% of your recommended daily intake of magnesium, which lowers risk of heart disease. Not only do they increase good cholesterol levels, they also lower bad cholesterol quite efficiently. Eating walnuts also lowers your risk of chronic diseases because it lowers inflammation in the body. They also contain ALA and are beneficial for the brain.
3. Acorns
When you talk about nuts you should and should not eat, you can always go ahead and include acorns in your diet. Just make sure to soak the nuts for a while to help remove toxic tannins. Acorns are rich in protein, vitamin C, healthy fats, phosphorus, and calcium. They are not very high in calories either. Eating acorns can also help stabilize your blood sugar levels.
4. Hazelnuts
When looking for the most nutritious nuts, you can always put your money on hazelnuts. An ounce of hazelnuts provides you with about 176 calories along with 9g of fat. They are also a rich source of protein, carbs, vitamin E, fiber, and magnesium. Some studies have found that eating hazelnuts lowers total cholesterol and triglycerides. Regular intake of hazelnuts may also increase levels of vitamin E in your blood.
5. Pistachios
An ounce of pistachios provides you with 156 calories and 3g of fiber. It also contains about 6g of protein and 8g of carbs. Eating pistachios can help reduce your cholesterol levels and improve other risk factors, including your blood pressure, oxidative and weight status. You can eat an ounce of pistachios daily to enjoy its beneficial effects.
Nuts You Should Not Eat
It is true that nuts are good for your health, but some nuts are very high in fats and even contain toxins. When talking about nuts you should and should not eat, here are the ones to avoid.
1. Horse Chestnuts
Chestnuts are usually healthy, but horse chestnuts are not. They are usually smooth and contain a toxin that can cause vomiting and other problems. In fact, eating a large amount of horse chestnuts may lead to paralysis. It is better to avoid them altogether.
2. Pine Nuts
It is better to avoid pine nuts if you do not want to deal with "pine nut syndrome". You develop this weird sensation within 12-48 hours of eating pine nuts. Your taste buds will get affected and everything you eat will taste metallic, bitter or rancid. The effect does not last long, but it can still make you quite miserable. Eating something sweet and sugar can make things even worse. You may develop this condition even when you are not allergic to nuts.
3. Macadamia
While these nuts are delicious, you should stay away from them, especially if you are trying to lose weight. The reason is that they are very high in calories. A cup of macadamia nuts contains about 1,000 calories. Since they are delicious, it is usually difficult to stop once you start eating them. Along with ingesting so many calories, you will also be consuming about 102g of fat with each cup of macadamia nuts. Therefore, it is better to not buy them in the first place.
4. Pecans
It is a good idea to avoid pecans, especially if you are counting calories to manage body weight. A 100g serving of pecan nuts contains about 691 calories. Moreover, you will be getting about 72g of fat from each serving. You may also want to avoid pecan nuts because they can cause an allergic reaction and lead to problems like dizziness, shortness of breath, stomachache, and hives.
5. Bitter Almonds
You may be in love with almonds, but you need to avoid bitter almonds as much as possible. They are basically apricot kernels and eating them raw can lead to serious complications. The reason is that they contain a type of cyanide that can be extremely dangerous. Eating a few of these nuts can cause nausea and lightheadedness. Some people think that you can eat bitter almonds after heating them, but it is still a good idea to avoid them.