Benefits of Roasted Nuts

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Benefits of Roasted Nuts

Learn about the benefits of roasted nuts, it's a prevalent food nowadays. This is because they are convenient, tasty and can be taken by on all kinds of diets from vegan to keto. Although they are high in fat, they are very beneficial for our health and weight.

What Are Roasted nuts? In short, nuts are seed kernels, widely eaten as a snack or used in cooking. They have higher fat and calorie contents. Nuts contain hard, inedible outer shell that needs to be cracked open to get the kernel inside. To prevent you from the stress of breaking, you can buy already-cracked nuts from the store and ready to eat. Some of the commonly consumed nuts include almonds, cashews, brazil nuts, pecans, pistachios, walnuts, hazelnuts, macadamia nuts, and pine nuts.

Nuts are technically legumes like beans and peas. They are called nuts because they have similar characteristics and nutrition profile. Below are some of the benefits of roasted nuts:

1. A Great Source of Numerous Nutrients

Nuts contain many nutrients. 28 grams (one ounce) of mixed nuts contain:

Protein: 5 grams
Calories: 173 grams
Fat: 16 grams (in addition to 9 grams of monounsaturated fat)
Fiber: 3 grams
Carbs: 6 grams
Copper: 23% of the RDI
Selenium: 56% of the RDI
Vitamin E: 12% of the RDI
Manganese: 26% of the RDI
Phosphorus: 13% of the RDI
Magnesium: 16% of the RDI

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More about benefits of roasted nuts, some nuts contain higher nutrients than others. For example, a single Brazil nut provides more than 100% of the RDI (Reference Daily Intake) for selenium. Nuts also have different carb content. While Brazil nuts, macadamia nuts, and Hazelnuts have less than 2 grams of digestible carbs per serving, cashews have up to 8 digestible carbs per serving. Above all, nuts are excellent foods to add to a low-carb diet.

2. Nuts are loaded with Antioxidants

If you need antioxidants, you need to include nuts in your diet. Antioxidants are known to combat oxidative stress. They do this by neutralizing free radicals that may increase disease risk and cause cell damage. One popular antioxidant in nuts is the polyphenols. According to a study, walnuts have a higher capacity to fight free radicals or unstable molecules than fish.

From another research, antioxidants in almonds and walnuts can help protect the fats around your cells from damage by oxidation. Eating walnut is known to increase the level of polyphenol and reduce oxidative damage. The consumption of whole pecans can help reduce the levels of oxidized “corrupt” LDL cholesterol by 26–33% just after 2–8 hours. The bad LDL cholesterol is the leading cause of heart disease.

3. May Aid Weight Loss

Although nuts are known to be high-calorie food, it has been shown that they can help people lose weight. According to a study to assess the effects of the Mediterranean diet on people, it has been confirmed that people who eat nuts lost up to 5 cm (2 inches) from their waists. This is more than those who are using olive oil. In some controlled studies, almonds were used to promote weight loss in people rather than weight gain. Other research has shown that pistachios help to improve weight loss as well.

When compared to the controlled group in a study with overweight women, those eating almonds lost up to three times weight as much. This is made possible because the body does not absorb all the calories in nuts. Fats are attached to the remaining calories during digestion. For example, 28 gram of almonds contains 160–170 calories per serving but the body absorbs just 129 of these calories. The body also absorbs 5% and 21% fewer calories from pistachios and walnuts, respectively.

4. May Lower Triglycerides and Cholesterol

Nuts have significant effects on triglyceride and cholesterol levels. It has been shown that pistachios help to reduce the level of triglycerides in obese people and people with diabetes. 12-week research on obese people showed that those eating pistachios had their triglyceride levels reduced by 33% than those in the control group. Nuts are able to achieve this because they have a higher content of polyunsaturated and monounsaturated fatty acids. Hazelnuts and almonds are known to reduce “bad” LDL cholesterol while improving “good” HDL cholesterol. Another study shows that hazelnuts had similar beneficial effects on the levels of cholesterol in the body.

5. Useful for Metabolic Syndrome and Type 2 Diabetes

Metabolic syndrome is a group of risk factors that may boost your risk of type 2 diabetes, heart disease, and stroke. Type 2 diabetes is such a prevalent disease that is affecting millions of people worldwide. The metabolic syndrome and type 2 diabetes are strongly linked. Fortunately, the consumption of nuts can help people with type 2 diabetes and metabolic syndrome. This is because they have low carbs level and they do not raise blood sugar levels. You will be able to reduce blood sugar levels when you substitute nuts for higher-carb foods.

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Benefits of Roasted Nuts

Benefits of Roasted Nuts

1. A Great Source of Numerous Nutrients

Take a look at our other products in this category.

2. Nuts are loaded with Antioxidants

3. May Aid Weight Loss

4. May Lower Triglycerides and Cholesterol

5. Useful for Metabolic Syndrome and Type 2 Diabetes

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