Does eating nuts make you fat?

Does eating nuts make you fat?

"Fat," "overweight," and "high fat content" are problems that many people have encountered, and the choice of food we consume is highly important in relation to these issues. Let's take a look at how "nuts" affect the body.

Firstly, let's familiarize ourselves with peanuts. In our country, we generally refer to all types of nuts as "peanuts". However, different countries have different names for various types of nuts. They are generally divided into two main categories: nuts and legumes.

Nuts are single-seeded nuts with hard shells, such as almonds, cashews, macadamia nuts, walnuts, pistachios, and hazelnuts. They are high in fat, but it is considered good fat. Legumes, on the other hand, are nuts that grow in pods and usually have multiple seeds.

Fresh beans and fresh peas are seeds found inside pods and are typically consumed either fresh or with the pod, such as green beans and snow peas. Pulses are dried seeds that are commonly consumed after being processed and dried, such as green lentils, red lentils, black beans, white beans, chickpeas, and lentils. They generally have low fat content.

Oilseed legumes are seeds found in pods that are also consumed in dried form. However, they have a high fat content, such as peanuts and yellow soybeans.

Does eating nuts make you truly fat?

Since nuts are a high-energy source of food, many people wonder if eating nuts can cause weight gain.

Nut

Examples: almonds, cashews, macadamia nuts

Research has found that frequent consumption of nuts is associated with weight reduction and a decreased risk of overweight or obesity. For instance, a European study conducted on approximately 300,000 individuals aged 25-70 years, with a follow-up period of 5 years, revealed an average weight increase of about 2 kilograms among all participants. However, the group that consumed the highest amount of nuts experienced the least weight gain, with a minimal decrease of 0.07 kilograms. Furthermore, they exhibited a lower risk of being overweight or obese compared to the general population, approximately 5%.

Moreover, research conducted on approximately 50,000 healthy women aged 20-45 years, with an 8-year follow-up period, showed that individuals who consumed nuts two or more times per week had a slightly lower weight gain compared to those who consumed nuts less frequently. Specifically, those who consumed a higher amount of nuts experienced an average weight increase of 5.04 kilograms, while those who consumed fewer nuts had an average weight increase of 5.55 kilograms.

Pulse

Examples: green lentils, red lentils, black beans, chickpeas

Now let's delve into the world of pulse crops. One study discovered that consuming approximately one serving of pulse per day, equivalent to ¾ cup, helped participants reduce their weight by an average of 0.34 kilograms over a 6-week period, without intentionally restricting or avoiding other foods. Additionally, this dietary change may contribute to a decrease in body fat percentage.

Consuming pulses can create a greater sense of satiety, which automatically leads to a reduction in the consumption of other foods. Moreover, pulses are a rich source of dietary fiber, protein, vitamins, and various minerals. They also have a low glycemic index, meaning that they are slowly absorbed and converted into sugar in the bloodstream compared to processed foods or other snacks. Therefore, if you are someone who often craves sweets, consider incorporating these pulse crops into your diet as a healthier alternative. It could have significant benefits for your overall health.

Furthermore, another study found that consuming one serving or ¾ cup of pulses per day for a duration of 3 weeks or more can significantly reduce LDL cholesterol levels, which is important for maintaining cardiovascular health.

In summary, consuming a variety of nuts does not lead to increased weight gain. In fact, it may slightly reduce the risk of becoming overweight or obese. Additionally, nuts have been shown to benefit heart health. Furthermore, incorporating pulse crops into our daily meals or substituting them for processed snacks is a better choice. Remember to choose unsalted and minimally processed varieties to avoid excessive additives and sugar.

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