Why are nuts generally high in fat?

Oleo-based nuts are very high in fat, ranging from 40% to 80%. As the saying goes, horses don't get fat if they don't eat night grass, and people don't get fat if they don't eat more. If you eat nuts after a meal, it will cause excessive energy intake throughout the day, especially if you eat nuts while watching TV after dinner, of course, it is easy to gain weight.

However, if you time the nuts at the time of the meal, the situation is completely different. In addition to fat to provide satiety, some nuts are also high in dietary fiber, especially large almonds, small almonds, hazelnuts, etc. Eating these nuts at the time of the meal does not add to the total energy in the meal.

On the contrary, studies have shown that if nuts are included in a meal and eaten with starchy foods, the feeling of fullness after a meal can last longer, and even the next meal will still work, lasting the satiety effect throughout the day. In addition, some studies have confirmed that compared with eating broken almonds, large almonds will feel fuller when eaten whole, and the effect of controlling blood sugar rise after meals is better. This is because large almonds have a tight texture and high fiber content, and it is difficult to chew and grind them thoroughly, so the digestion speed is slow, and the rise rate of blood sugar and blood lipids caused by it will naturally be slower, that is, the glycemic index is low.

Eating it in pieces may speed up digestion. This is even more true if it is ground into a sauce. For people with indigestion, or for those who are anemic and zinc deficient and are particularly concerned about the absorption rate of minerals, it is better to eat nuts crushed or ground into sauce; However, for people with high blood sugar and blood lipids, eating whole nuts may be more beneficial for controlling blood sugar, improving satiety, and preventing blood lipids from rising.

Many oily nuts ripen in autumn and are not budding until spring. As a result, squirrels and many small animals use nuts as a winter storage food. Because nuts are seeds, they contain various nutrients needed for plant germination and growth, as well as antioxidants needed to help nuts store for a winter, so the nutritional value is very high, and it is suitable for supplementing nutrients to the human body.

Most of the fats in nuts are unsaturated fatty acids, rich in essential fatty acids, and are high-quality vegetable fats; Nuts are good for VE and B vitamins, black sesame has the highest content of VE and iron, and the content of selenium is the highest in cashews, and hazelnuts are rich in manganese; Zinc levels are generally high. Therefore, the folk believe that there is a certain theoretical basis for eating black sesame black hair (much more reliable than He Shou Wu, which has liver toxicity). <

Many nuts are very beneficial to the body, a collection of plant nutrients, rich in minerals, vitamins E and B complex, can add luster from the inside out. The oils and fats contained in nuts are unsaturated fatty acids, which can lower cholesterol and protect our hearts. Many doctors recommend eating nuts to **constipation, because the dietary fiber and oil in them work together to have a good moisturizing effect, in fact, to a certain extent, it can help**.

Although there are so many benefits, it does not mean that you can eat nuts uncontrollably, because they are very high in calories, and you will definitely gain weight by smashing two catties of melon seeds while watching TV. Nutritionists recommend eating just enough to grasp with your hands every day and eating it for breakfast or with a morning snack to help reduce the amount of food you eat at lunch.

How to eat. 1. The best time to eat nuts. The best time to eat is during a meal. This is because eating after a meal can lead to excessive energy intake throughout the day.

Eating nuts in meals is conducive to enhancing our sense of satiety, especially nuts with high dietary fiber content, such as large almonds, small almonds, and hazelnuts, which have the best effect.

2. How to eat nuts. Nuts can be eaten chopped or whole, but each has its own pros and cons that vary from person to person. When large almonds are eaten whole, the feeling of satiety will be stronger, and the effect of controlling blood sugar rise after meals is better.

For example, large almonds have a tight texture and high fiber content, so it is difficult to chew and grind them thoroughly, so the digestion speed is slow, and the rise rate of blood sugar and blood lipids caused by it will naturally be relatively slow. Eating it in pieces may speed up digestion. This is even more true if it is ground into a sauce.

The above content reference: Encyclopedia - Nuts.

Are nuts nutritious and provide good fats, do they help? Experts tell you!

The fatty acid content of common nuts.

Nuts contain more than 40% fat, 12% to 36% protein, and less than 15% carbohydrates, and are rich in minerals, vitamin E and B vitamins.

Although nuts are high in fat, they are mostly unsaturated fatty acids (saturated fatty acids account for only 10% to 15%). Among the unsaturated fatty acids it contains, linoleic acid and linolenic acid are essential fatty acids. Not only that, nuts also contain a variety of functional components such as phospholipids, polyphenols, and flavonoids.

Benefits of eating nuts regularly.

Peanuts, walnuts, almonds and other nuts rich in unsaturated fatty acids can reduce blood lipids; Arginine, vitamin E, folic acid, dietary fiber, potassium, magnesium, tannins and polyphenols in nuts have the effect of protecting cardiovascular health and preventing cardiovascular diseases.

Because it is rich in dietary fiber and unsaturated fatty acids, eating more nuts can improve insulin sensitivity and facilitate carbohydrate metabolism, so it helps reduce the risk of diabetes; Rich in antioxidant nutrients such as vitamin E and selenium, nuts also help slow down aging.

The above content refers to the People's Health Network - Small Nuts and Big Nutrition Eating nuts often has many benefits.

The higher fat content in dried fruits are: macadamia nuts and longevity fruits, hazelnuts, pine nuts, walnuts, etc. It is best to eat as varied as possible.

Eat more high-protein, high-quality protein foods, and eat more vegetables and fruits. Macadamia nuts are relatively high in fat, and the highest content is macadamia nuts. If you are afraid of gaining weight, you need to eat in moderation, pay attention to the diet should be lighter, and exercise more.

No matter what kind of nuts can not be eaten in large quantities, it is best to eat a small handful every day, and eat nuts, dishes, staple foods should put less oil, the corresponding amount of fat saved, so that you can get the nutritional health care effect of nuts, which is conducive to the prevention of cardiovascular and cerebrovascular diseases, and at the same time can avoid the risk of obesity.

Secondly, you should also pay attention to the amount of nuts, eating too much will also lead to excessive calories, hoard body fat, and lead to chronic diseases such as obesity. Pork belly is not the same. Encourage everyone to eat more red lean meat, which is rich in minerals such as calcium and iron, protein, energy and vitamins.

However, fatty meats are mostly saturated fats and have very few other beneficial nutrients. It is also easy to cause fat accumulation and obesity. The use of pork belly in ordinary dishes is due to the strong fat flavor and good taste, which makes the dish more delicious.

In fact, it is better to eat less fat and lean meat in moderation. In terms of fat content, melon seeds, peanuts and pork belly were compared, and melon seeds had the highest fat content, followed by peanuts, and pork belly was the least. But in terms of intake, we tend to consume too much pork belly, resulting in too much fat intake.

Therefore, we should also pay attention to the intake of pork belly and not too much.

In addition, melon seeds and peanuts belong to plant nuts, and pork belly belongs to animal meat. Their oils are not the same. The content of cholesterol and fat-soluble vitamins is different, melon seeds and peanuts do not contain cholesterol, and the content of fat-soluble vitamins (vitamins that coexist with fat) also has a clear advantage.

The ratio of fatty acids is different. Most studies suggest that consuming too much saturated fat increases the incidence of hyperlipidemia and coronary heart disease; Unsaturated fats, especially monounsaturated fats, help protect our cardiovascular system. In addition, polyunsaturated fats provide essential fatty acids.

Comparison of the oil content of melon seeds, peanuts and pork belly: melon seeds and peanuts "pork belly", but the oil of melon seeds and peanuts does not contain cholesterol and is better than pork belly in terms of fat-soluble vitamin content and fatty acid ratio. The above is my answer, I hope you like it.

The highest fat content in dried fruits should be macadamia nuts, 100 grams contain 718 kcal energy, its fat content accounts for about 80%, generally speaking, nuts with high fat content have a strong "slippery intestine" effect, so people with diarrhea and digestive tract infections and fat indigestion should temporarily avoid eating nuts.

Heat. 50%, there are many ingredients in dried fruits that are very high in calories, and these calories may make the body obese.

The highest fat content in dried fruits are walnuts and macadamia nuts; The fat content is about 65%.

The nut has a hard skin and contains one or more seeds. fruits such as chestnuts, almonds, etc. Nuts are the essence of plants, which are generally rich in nutrients, containing protein, oil, minerals, and vitamins, and have excellent effects on human growth and development, enhancing physical fitness, and preventing diseases.

Take walnuts as an example, every 100 grams of walnuts, containing 50 64 grams of fat, 71% of the fat in walnuts is linoleic acid, 12% is linolenic acid, protein is 15 20 grams, protein is also high-quality protein, and the fat and protein in walnuts are the best nutrients for the brain. The sugar is 10 grams, and contains calcium, phosphorus, iron, carotene, nuclear sorcanin (vitamin B2), vitamin B6, vitamin E, juglan phylloquinone, phospholipids, tannin and other nutrients.

The nutrients in nut food are quite rich, but the fat content in most nuts is also relatively high, which causes a lot of burden on girls who love nut food. So which nuts are low in fat and have fewer calories?

Walnuts, pine nuts, sunflower seeds, etc. are nuts that we commonly and often eat, and they are all extremely high in fat. If you want to ** girls, it is better to eat it in moderation.

Almonds, also known as "almonds", have a lower fat content and calories than nuts, and the dietary fiber is also the highest, which is the best nut food that girls can choose to lose sail fat. Similarly, cashews are less fatty, the lowest calorie content among common nuts.

If you love nuts and are worried about the burden on your body caused by long-term consumption, you can boldly choose the above two kinds of nuts, which are nutritious and healthy.