If you've always wondered if these foods make you gain weight and which are the ones with the fewest calories, keep reading
The nuts are healthy. They are loaded with nutrients and antioxidants, but the same question always arises when we are trying to lose weight: do they get fat or not? How many can I eat if I want to lose weight?
We must not forget that healthy is not always 'light', and with nuts that happens a bit: in addition to being healthy, they are full of calories and fat. The good? That these foods do not make us as fat as we think. However, they are not all the same: there are some that are better than others to lose weight. Keep reading, we tell you everything.
Nuts are good for losing weight
Numerous studies have found that eating nuts is not related to weight gain and can even help prevent it.
For example, a study analyzed the diets of 8,865 men and women for 28 months, and found that those who ate two or more servings of nuts a week had a 31% lower risk of gaining weight compared to those who never or never they rarely ate them.
Numerous studies have found that eating nuts is not linked to weight gain and can even help prevent it
Another review of 36 studies also concluded that the regular consumption of nuts was not related to weight gain or increased BMI (Body Mass Index). This other study found the same thing after telling the experiment subjects that they could eat all the nuts they wanted, since they did not gain any weight.
Be careful, there are also other studies that have linked the consumption of these foods with weight gain. There were people who got fat, but it tended to be insignificant in the long run. In fact, numerous studies have concluded that regular consumption of nuts is associated with lower body weight.
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Why don't they get fat even though they have a lot of fat?
As we told you at the beginning of the topic, nuts have a lot of fat, but it has a trick, since it is not absorbed one hundred percent by the body. The fiber contained in these foods causes most of them to pass into the intestine undigested. As a result, some of the nutrients, such as fat, will not be absorbed and will be lost in the stool.
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In this regard, some studies have found that after eating nuts, the amount of fat lost through feces increased by 5-20%. This suggests that a good part of the fat in these fruits is not even absorbed by the body.
Be careful, the more we chew the nuts, the more likely we are that the body will absorb all its fat and calories.
The least fattening nuts
That said, just water doesn't make you fat at all. If we swell up with nuts, we will end up gaining weight, because, although its consumption is not closely related to the figure, if we go over calories we will notice it on the scale. They are numbers, reader.
Therefore, the ideal is that you take a handful of nuts a day (28 grams) or, at most, two. In addition, it is good that you know which are the ones with the least calories and fat:
1) Almonds
The almonds are in this select group. One serving (28 grams or a small handful) contains approximately:
· Calories: 161
· Fat: 14 grams
· Protein: 6 grams
· Carbohydrates: 6 grams
· Fiber: 3.5 grams
If we are on a diet and eat almonds, we can lose more weight than if we did not. In addition, a handful of these can help us reduce the increase in blood sugar.
2) Pistachios
A serving of pistachios (28 grams) contains:
· Calories: 156
· Fat: 12.5 grams
· Protein: 6 grams
· Carbohydrates: 8 grams
· Fiber: 3 grams
Like almonds, pistachios can improve cholesterol levels and can help reduce the spike in blood sugar after meals.
3) Walnuts
The nuts are an excellent source of omega-3 fatty acid. In one serving (28 grams) we find:
· Calories: 182
· Fat: 18 grams
· Protein: 4 grams
· Carbohydrates: 4 grams
· Fiber: 2 grams
Several studies have found that eating walnuts significantly lowers LDL or 'bad' cholesterol while increasing the good one.
4) Cashews
In fourth position we find the cashew nuts. A handful has:
· Calories: 155
· Fat: 12 grams
· Protein: 5 grams
· Carbohydrates: 9 grams
· Fiber: 1 gram
Cashews, in addition to being good for your figure, are excellent for reducing high blood pressure and increasing good cholesterol.
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And this is it, reader. As you can see, a handful of nuts has, on average, about 150 calories, so if you consume this amount per day it is very (very!) Difficult for you to gain even a gram. The key, as in almost everything in life, is in balance.
We recommend that you do not sit in front of a large bag of nuts, because in the end you will finish it whole. Theirs is that you set aside a handful and eat it quietly, mid-morning or mid-afternoon.
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