Nuts: are they fattening or important in a diet?

Nuts are dry seeds that in most cases are high in fat. This is precisely what generates so much debate in weight loss diets, despite being an excellent food.

What makes nuts an excellent food is their high content of healthy fats, proteins, and vitamins. They are, specifically, fruits that have very little water content. Many of these nuts also have omega-3 fatty acids and a wide variety of vitamins and minerals. Among them, potassium, phosphorus, magnesium, vitamin B and E.

On the other hand, almonds or hazelnuts have a high calcium content. Each dried fruit has different characteristics from the rest, making it unique. Therefore, some are healthier than others, others gain more weight than others, etc.

Do nuts make you fat?

The 10 best nuts to maintain a balanced diet are:

* Peanut : ideal for breakfast for its caloric intake. It is also rich in proteins, isoflavones, folic acid, calcium, iron, fiber and omega 6 fats.

* Nuts : they are the nuts that have the highest amount of omega 3 fatty acids. Most of it is polyunsaturated fat and they also have soluble fiber, vitamins and proteins.

* Brazil nuts : stand out for their contribution in vitamin E and minerals, mainly in selenium. It is ideal for athletes because they are highly nutritious and energetic. In addition, they also provide a significant amount of protein and fiber.

* Macadamia nuts : they are the most popular since they are ideal in a fitness diet for their great energy contribution. They also stand out for their high content of omega 3 and 9 fats, minerals, proteins, flavonoids and polyphenols.

* Almonds : one of the most consumed nuts. They stand out for being rich in calcium, vitamin E and phosphorus, thus contributing to the healthy maintenance of teeth and bones. Almond milk is also popular as it is entirely plant-based and serves as a great option for those who are lactose intolerant.

* Hazelnuts : hazelnuts are high in vitamin E. They do not have cholesterol and their high levels of arginine make their vegetable protein of excellent quality. Among the other components, magnesium, calcium, iron, fiber, zinc and monounsaturated fatty acids, among others, stand out.

* Pumpkin seeds : its high oil content gives it a high percentage of calories. Therefore, they help satisfy hunger, but you have to consume them in a moderate way. They are very rich in amino acid L-tryptophan and polyunsaturated fatty acids.

* Chestnuts : the main characteristic of these nuts is that they are made up of carbohydrates almost half of their composition. On the other hand, its amount of fat is lower than the rest of nuts due to its similarity to that of cereals. If we add its high percentage of water, it makes it the nut with the lowest caloric content, ideal in diets to lose weight.

* Sesame seeds : it is ideal for athletes looking for an extra energy supply, as they are rich in polyunsaturated fatty acids.

* Pine nuts : rich in B vitamins and vitamin E. In addition, they contain high quality fats, proteins (which can reach 20% of their weight) and fibers.

Being foods high in nutrients, people often associate them with weight gain or a habit that is conducive to obesity . However, it is proven that its consumption in the diet has not led to weight gain in most cases.

There are several studies in which it has been proven that increasing the consumption of a serving of walnuts daily is associated with a reduction in body weight . We must bear in mind that there are no good or bad foods, only the abuse of the amount of their intake.