Recipe A handful of nuts. Calorie, chemical composition and nutritional value.

The WHO Regional Office for Europe recommends nuts as a basis for a healthy diet, along with foods such as cereals, vegetables and fruits. However, the recommended number of nuts that can be consumed per day depends on your state of health and body composition.

When calculating the permissible number of nuts that can be consumed per day, the calorie content is taken into account, which can be seen in the table below.

Kinds

Nuts are the name given to fruits that grow on certain trees and shrubs; there are several types of them. Archaeological research confirms that nuts were a basic product in the diet of ancient people. Excavations reveal primitive devices for cracking nuts.

Researchers clarify exactly what types of nuts our ancestors consumed:

• chestnuts;
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• almond;
• pistachios.

All true nuts can be divided into several main families. Their peculiarity is a woody coating, and they also have one or two cores.

The rest of the fruits, which we are accustomed to calling nuts, are not actually nuts, and only have a similar appearance:

• cashew nuts;
• almond;
• pistachios;

  
  The calorie content of nuts depends on the amount of oil they contain.

• peanut;
• macadamia;
• coconut;
• cedar seeds;
• pine seeds;
• Brazilian;
• Chilean.

Walnuts for weight loss

Answering the question which nuts are the lowest in calories, we can say with confidence that the minimum calories are contained in walnuts. They have a number of useful qualities:

• reduce cholesterol levels;
• contain antioxidants that slow down the aging process;
• have vasodilating characteristics;
• help restore body cells.

As for losing weight, they are useful, first of all, because they improve the functioning of the body and help it to endure even the most strict diet much easier.

Calorie content, BJU

The calorie content of nuts is described in the table, where you can see that the differences in nutritional value between different species are significant. So the most energetically valuable nut is macadamia, and the lightest one is chestnut. In addition to nutritional value, it is customary to evaluate the content of proteins, carbohydrates and fats.

Table of the highest calorie nuts

The kernels have increased nutritional value, so they quickly saturate the body. When they are consumed, there is an increase in the level of serotonin in the body. This component reduces appetite, improves the emotional and general state of a person. But you still need to consume any nuts in moderation, this is the only way to prevent excess body weight gain.

First, it’s worth considering the highest calorie nuts:

• Almond. It improves digestive activity. It is a natural antioxidant. It is often included in many diets; it will support a weak immune system.
• Walnut. It has high energy value. It definitely needs to be included in your daily diet. It prevents the development of premature aging, protects the body from various damage and inflammation.
• Cashew nuts. The kernels contain high levels of zinc, magnesium, and iron. When consumed, vision improves, the development of anemia is prevented, thought processes increase, and memory is strengthened.
• Hazelnut. The composition contains components that are required to improve the skin. In addition, they activate brain activity. The kernels have a high level of fat content, they regulate blood sugar.
• Peanut. Tryptophan is found at the base, it ensures the production of serotonin. Relieves depression and improves emotional state.
• Hazelnut. Improves the functioning of internal organs and systems. It also removes toxins, waste, and harmful substances from the body.
• Brazilian nut. Compared to the above types, it has a relatively low calorie content. Its value lies in the fact that it contains a high level of vitamins and minerals.

It is worth noting! Before consuming, you should find out how many calories are in nuts depending on their type.

It is also necessary to consider the indicators of BZHU. This will allow you to correctly calculate the norm of the plant product, and will also help you adjust your diet.

Benefit

Nuts (the calorie table shows them along with proteins, fats and carbohydrates) are often used as an alternative to meat by people who do not want or cannot eat it.

Nuts have the following general beneficial properties for the body:

• richness in Omega 3 fatty acids ensures normal tone of the cardiovascular system, the walls of blood vessels are strengthened, the process of hematopoiesis is normalized, and blood cells are renewed;
• all nuts, except peanuts, help reduce “bad” cholesterol;
• nuts contain vitamins B, E, PP, which are more successfully absorbed together with the fats contained in nuts;
• the following mineral elements are present: sodium, calcium, selenium, phosphorus, magnesium, copper;
• in sufficient quantities, nuts are enriched with dietary fiber, which helps improve intestinal motility;

• also, due to the large amount of fiber, nuts satisfy hunger well, plant fibers swell in the stomach and send signals to the brain about a feeling of fullness;
• Another way in which nuts reduce hunger is pinolenic acid;
• during a period of decreasing total daily caloric intake, nuts help to lose extra pounds faster and more effectively, as they help speed up metabolism;
• snacking with nuts between main meals also helps speed up metabolic processes; a fractional meal plan for weight loss is one of the most effective;
• many nuts help strengthen the nervous system, this is especially useful during a difficult period for a person; the product helps to cope with stress and maintain clarity of mind.

When following a low-calorie diet, it is worth considering that nuts have significant energy value.

When calculating the permissible amount of nuts that can be consumed in one day, you should proceed from the recommended daily amount of calories.

If a person loves and wants to eat more nuts, it is worth choosing low-calorie varieties:

• chestnut;
• peanut;

• pistachios;
• almond.

It is also worth paying attention to the processing of kernels:

• the nuts must be roasted, you can do this process yourself or immediately buy an already processed product;
• there must be no sugar, which is often used as a topping; excess glucose will negatively affect the results of the diet;
• It is advisable to avoid salt, since its excessive consumption causes fluid retention in body tissues, which can significantly slow down the process of losing weight.

Nuts (the table shows calorie content from the lightest to the most satisfying product) should be consumed in the first half of the day, when metabolic rates are at a high level. In the afternoon, it is permissible to consume them after physical activity, when the metabolism is also quite high.

When choosing specific nuts during a period of weight loss, it is worth knowing about their individual properties.

Nuts are a product that is subject to rapid spoilage. Also, when purchasing, there is always the possibility of purchasing a low-quality or already damaged product. In such situations there is a high risk of poisoning.

Here are some rules that will help you purchase a quality product and keep it longer:

• Most often, nuts are sold already shelled, so they are as ready as possible for consumption, but if the goal is to preserve fresh kernels longer, it is worth purchasing them not yet processed and peeled, so the beneficial properties will be preserved for a longer time;
• also, the presence of a natural shell will allow you to more accurately assess the condition and quality of the product;
• when choosing nuts, you should carefully evaluate their appearance - the presence of foreign stains, plaque on the surface of the shell and kernels, the peculiarities of the smell, it should not have shades of mustiness and mold;
• when purchasing packaged nuts, you must pay attention to the expiration date of the product and the appearance of the kernels inside the package;
• Only clean and dried kernels should be sent for storage; they can be stored in a plastic container, but the ideal container is glassware; the entire package should be tightly closed, since nuts absorb foreign odors well;
• When storing nuts for more than two months, they should be placed in the refrigerator; for longer storage, they should be placed in the freezer.

Almonds for weight loss

Despite the fairly high calorie content, when consumed correctly, almonds are considered the most beneficial nuts for weight loss. The main characteristics of almonds are:

• it contains protein;
• contains fiber that dulls the feeling of hunger;
• contains calcium, which is very good for health.

These nuts contain dietary fiber, which helps fill the body for a long time. It is very beneficial to consume these nuts for breakfast, as it allows you to refrain from snacking until lunch.

The main feature of almonds is that they can easily replace fatty meat in the usual diet. However, there is a certain disadvantage of this product, since almonds act as allergens. If you experience swelling, shortness of breath, or dizziness, then you need to stop consuming these nuts.

Harm

Nuts (the table shows calorie content along with fats and carbohydrates, the excess of which can have a negative impact on health) have not only positive, but also negative properties:

• allergic reactions - nuts contain substances that can cause allergies, which can occur in a mild form in the form of rash, itching and redness;
• with a more severe reaction, Quincke's edema occurs, it is characterized by swelling of facial tissues - lips, eyes, swelling can also occur in internal tissues - tongue, oral cavity, larynx, a person with edema should consult a doctor as soon as possible;
• the most severe allergic reaction is anaphylactic shock - in this situation a person requires immediate medical attention;
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• damage to fruits by mold - if storage conditions are violated and after the expiration date, nuts can become affected by mold, visually this is expressed in the presence of a black, gray or yellow-green coating on the fruits, in some cases the coating is not visible, but the nuts have a specific moldy taste, such the product is not suitable for consumption and must be disposed of;
• if you abuse Brazil nuts, you can get poisoned by radium, which is contained in these fruits, so as not to harm yourself, you should limit yourself to 6 nuts per day;
• Almond kernels can be consumed only after heat treatment, since raw nuts contain a substance that turns into cyanide in the stomach;
• malfunction of the gastrointestinal tract and poisoning - when consuming a large amount of nuts, a significant amount of specific substances and fiber enters the body, if the digestive organs are not able to cope, then a condition similar to poisoning occurs;
• with severe abuse, headache, nausea and vomiting may occur;
• weight gain – if the product is abused and the calories consumed are significantly exceeded, weight gain will occur.

Product Features

Nuts will be beneficial for the human body only if they are correctly included in the diet in a specific dosage. Therefore, you need to know the calorie content and ratio of BJU in nuts.

For each person, the daily intake of this product is calculated individually, taking into account these indicators, as well as age, gender, level of physical activity, the presence of certain diseases and characteristics of the body.

Important! Nuts are considered a high-calorie product that has great benefits for the body. The kernels are rich in vegetable protein and fats, so for many people they can be an excellent alternative to meat.

Among the positive properties of nuts is the reduction of bad cholesterol levels and the acceleration of metabolic processes in the body. But you should always know when to consume it in moderation, otherwise excess weight will begin to accumulate. After discovering all the positive qualities, nuts began to be actively used in cooking; they are added to desserts, salads, pates, cold and hot appetizers. Although nut kernels have a high energy and nutritional value, despite this, they are often present in dietary diets. They are included in the weight loss menu due to the set of valuable components and nutrients in their composition.

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Contraindications

Nuts (the table shows the calorie content along with the nutritional properties of the product, but not possible contraindications), which in themselves can cause harm, should be selected together with a nutritionist based on each specific case.

There are situations in which you should avoid eating nuts:

• diseases of the gastrointestinal tract - enterocolitis, peptic ulcers of the stomach and duodenum, gastroenteritis;
• for acute respiratory diseases, sore throat, cough, flu;
• in the presence of any skin rashes of any nature - diathesis, neurodermatitis, urticaria, with exacerbation of psoriasis, eczema and chronic lichen;
• in case of previous cases of allergic reactions to nuts and products containing them;
• nuts should not be consumed by children under 3 years of age, and children with allergies to any other foods should consume nuts with great caution, after consultation with an allergist.

When choosing nuts during a diet, you can use them not only as a snack, but also as an addition to main dishes:

• nuts are ideal for consumption in the morning; they can be added to any porridge; they go especially well with oatmeal;
• an ordinary salad of green raw vegetables will become more rich and nutritious;
• chopped nuts can be used as a breading, and they can also be combined with a classic base for breading with breadcrumbs;
• meat dishes acquire new flavors;
• the fish becomes more aromatic, the obsessive aroma disappears, due to which some people may refuse to eat fish products;
• You can replace sweets and flour with nuts, but it is worth remembering the optimal permissible number of kernels - no more than 5-6 large nuts, or no more than 30 grams;
• in order not to go over the number of nuts, using them as a snack throughout the day, the kernels should be measured, weighed and placed in portions in bags in advance;
• nuts can be added to dietary baked goods - protein cookies, carrot cake, oatmeal cookies;
• in addition to the nut kernels themselves, it is permissible to use nut butter; when following a diet for weight loss, peanut and almond butter are good;
• Another nut-based alternative is nut milk, which is lower in carbohydrates than cow's milk and is also suitable for people with lactose allergies.

When choosing the healthiest nut for weight loss, you should opt for walnut. At the same time, it is important to reduce the amount or completely abandon macadamia nuts, since they are the most energy-rich.

To achieve maximum benefits from eating nuts during a reduced-calorie diet, you should follow a few simple rules from the table above.

Calorie content of confectionery products with nuts

The eastern sweet Turkish Delight, which came to us from distant Turkey, is very popular among those losing weight. The calorie content of Turkish delight with nuts ranges from 67 to 70 kcal. in 1 piece It should be taken into account that this indicator will depend on the type of nut added to the delicacy. 100 g of Turkish delight contains 390 kcal. The calorie content of sherbet is 417 kcal. per 100 g. And in one chocolate candy from 400 to 600 kcal.

You should opt for lower-calorie sweets, since to maintain normal weight it is better to abstain from sweets and chocolate. Churchkhela is prepared from fruit juices and nuts. Its nutritional value depends on the type of nut included in its composition. Most often, this sweet is prepared with walnuts or hazelnuts. The calorie content of churchkhela is 410 kcal per 100 g.

Honey baklava is another oriental sweet that has high nutritional value. This delicacy is not suitable for everyone, as it is difficult to digest. People suffering from gastrointestinal diseases are not recommended to eat this product. And the calorie content of honey baklava is quite high. There are almost 450 kcal per 100 g of product.

Often, lovers of sweets who are faced with the problem of excess weight replace them with dried fruits. This is the right decision, since the calorie content of dried fruits, as a rule, is inferior to oriental sweets and nuts. The exception is dates.

Calorie content of sweets with nut additives

The number of calories in a chocolate candy depends on the composition from which the candy is made. Its energy and nutritional value is related to the calorie content of the products that form the basis of the product.

Both adults and children love hazel in chocolate. There are 518 kcal per 100 g of such sweets. The number of calories in hazelnuts dipped in chocolate glaze is even higher and amounts to about 600 kcal. per 100 g of product.

The benefits of this delicacy are very doubtful. It is best to choose nuts without shells over sweets - they will bring more benefits, and possibly even pleasure.

Homemade products

Nuts are widely used in home cooking. A rather original delicacy is jam made from young walnuts. Its calorie content is high, but if you compare this delicacy with other products mentioned above, then this dessert is preferable. 100 g of jam contains approximately 250 kcal.

Peanut sauce is a gourmet dish. It is very tasty and healthy, and can be used as a seasoning for many dishes. The calorie content of the product will directly depend on the recipe and the calorie content of the nuts from which the product is made.

If the problem of excess weight is relevant, then it is better to abstain from such a dish, since nut sauce is high in calories. The same recommendations apply to treats like nut butter or peanut butter.