There is a lot said in the social media right now about the health value of seeds and nuts. Eating them is thought to do everything from helping you losing weight to protect you from cancer.
Now, it is true that seeds and nuts have a high density of critical minerals and vitamins. And though they are high in fat, it is mostly healthy unsaturated fat that can actually help fight heart disease and lower your cholesterol.
A lot of studies suggest that eating seeds and nuts can help you lose weight. But only in limited amounts and in conjunction with an entire exercise regime and diet. Nuts especially are high in fat, and even though most of that fat is quit unsaturated, it still represents a high calories. If you eat many nuts, you will gain rather than lose pounds.
If you do plan to add seeds or/and nuts to your weight loss plan, it is important to compensate by reducing the calories you eat elsewhere. This is not one of those snacks you can forget that you ate without messing up your daily diet.
High Blood Pressure
In this case, it depends on how you eat your seeds and nuts. If they are unsalted and raw , they can help lower your blood pressure. However, most come quit salted to improve their taste. Many of us already eat way much salt, which works in partnership with potassium to regulate the fluids balance in our bodies. When that critical balance is not on, it can drives up blood pressure.
It is goodto eat unsalted varieties, but if you are otherwise careful with your sodiumintake, you can cheat a little by choosing unsalted seeds or nuts and adding just a little of salt at home. It is sure to be less than the packaged products.
There are someelements in nuts and seeds that negatively affect your digestion system. For starters, the fat content lead to diarrhea. The high fiber can also contribute to this condition. However, nuts and seeds also have a defense mechanism system that makes them very difficult to digest.
Certain compounds, for example phytic acid and tannin, make it possible for nuts and seeds to travel through an animal’s system relatively undigested. This can give the seeds the chance of surviving to eventually sprout. It may also make you pretty uncomfortable.
Poor Nutrient Absorption
Phytic acid is stressing on your digestive system and limit our body’s ability to absorb good nutrients. Because humans can not digest easily, the phytic acid is left free to bind with some minerals like magnesium, iron, and zinc and prevent us from using them.
Studies shows that our bodies can absorb up to 20 percent more zinc and 60percent more magnesium from food when phytic acid is not present.
Luckily, phytic is known to interfere with the very enzymes used in digesting food. Examples include pepsin, which is used for breaking down proteins in the stomach, and amylase, which converts starch into fuel.
Unbalances Omega-6 & Omega-3 Levels
To be fair, most of us already have unbalanced levels of omega-6 to omega-3. The omega-6 is found in processed foodscooking oils, , and yep, nuts and seeds.
Both are contained in seeds and nuts as well as many types of fish. Also both omega-3s and omega-6s are classified as essential fatty acids, means that our bodies don’t produce them naturally and must be received from our diet.To use them optimally, though, we need quit less omega-6 than omega-3.
Unfortunately, the typical USA diet contains about 10 to 25 times more than the necessary amount of omega–6s. That can block our absorption of omega–3 as well as raise up blood pressure, facilitate blood clots, and cause the body to retain more water.
Omega-3s are also known to be an anti-inflammatory, which may prevent diseases, while omega-6s are pro-inflammatory, which sets up an environment ideal for diseases to flourish.
Conclusion: ( Portion Control is Key)
The tricky thing about nuts and seeds is that they are very healthy in the proper dose, but quite the opposite if you over indulge.
There are some junk foods that we can easily recommend avoiding all together, such as processed meals from the grocery store and fast food meals. But when it comes to seeds and nuts, there are benefits to be gained from eating just the right amount.
So how much is too pretty much? Experts suggest not more than 1/3 cup for one serving. Rather than simply eat from the box/bag, it is better to pre portion your servings into smaller containers. In some cases, the right amount of seeds or/and nuts won’t fill you up. If you’ve just got to have a bit more food, switch to vegetables or fruits with a good deal of water and fiber. Those two elements can help to make you feel full.