There is a lot of talk in the media about the health benefits of nuts and seeds. It is believed that their use helps to lose weight and protect against cancer. True, nuts and seeds have a high density of critical vitamins and minerals. And although they are very rich in fats, they are mostly useful unsaturated fats that can help lower cholesterol and fight heart disease.
However, there may be too much good when it comes to seeds and nuts, and this level is very easily achieved and exceeded. The consequences of over-indulation are unpleasant in the short term and are very dangerous for a long time. Let’s see what happens. Some of them negate the very reason why you decided to eat nuts and seeds!.
Many studies show that eating nuts and seeds can help you lose weight. And it can – but only in minimal quantities and in combination with a whole diet and exercise regimen. Nuts are particularly rich in fats, and although most of this fat is unsaturated, it is still a high-calorie load. If you eat too many nuts, you’ll probably gain rather than lose pounds.
If you plan to add nuts or seeds to your weight loss plan, you need to compensate for this by reducing the amount of calories you eat elsewhere. It’s not one of those healthy snacks; you can forget about what you ate without spoiling your diet.
High blood pressure
In this case it all depends on how you will eat your nuts and seeds. If they are raw and unsalted, they can help lower your blood pressure. However, most of them come salty to improve their taste. Many of us already overeat salt, which usually works in conjunction with potassium to regulate the fluid balance in our body. When this critical balance is disturbed, it leads to an increase in blood pressure.
It is best to eat unsalted varieties, but if you are otherwise careful about the consumption of sodium, you can be a little fooled by choosing unsalted nuts or seeds and adding just a little salt at home. It’s sure to be less than a packaged product. Another great strategy is to season your seeds or nuts with herbs such as Italian condiment or chili powder to add a sodium-free flavor.
There are several elements in nuts and seeds that negatively affect your digestion. For a start, fat content can lead to diarrhea. High fiber content can also contribute to this disease, or create large amounts of bloating and gas. However, nuts and seeds also have a protective mechanism that makes them very difficult to digest.
Certain compounds, such as phytic acid and tannin, allow seeds and nuts to enter the animal’s body relatively undigested. This gives the seeds the best chance to survive to germinate eventually. It can also make the eater, in which case, you are quite uncomfortable.
Poor nutritional absorption
In addition to putting pressure on the digestive system, phytic acid can limit the body’s ability to absorb other nutrients. Because humans cannot digest it, phytic acid is free to bind to minerals such as iron, magnesium, and zinc, preventing us from using them. Studies have shown that when phytic acid does not exist, our bodies can absorb 20% zinc and 60% magnesium from food.
Fortunately, phytic acid doesn’t go these minerals from our bodies, but it does “steal” them from the meal during digestion. It is also known that it interferes with enzymes used to digest food. Examples include gastric protease (used to break down proteins in the stomach) and amylase (which converts starch into fuel). The physician also inhibits the use of trypsin, which is necessary to digest proteins in the small intestine.
Unbalanced Omega-6 and Omega-3 levels
Most of us already have unbalanced omega 3 to Omega 6 levels. The latter was found in edible oil, processed foods, yes, nuts and seeds. The former is also contained in nuts and seeds, as well as many types of fish. Omega-3 and omega-6 are classified as essential fatty acids, which means that our bodies do not produce them naturally and must be obtained from our diet.
To use them optimally, we need much less Omega-6 than Omega-3. Unfortunately, a typical American diet contains about 10 to 25 times the necessary amount of omega-6s. This can prevent us from absorbing omega-3s, as well as raising blood pressure, promote blood clots, can be fatal and cause the body to retain moisture. Omega-3 also has anti-inflammatory effects, can prevent disease, while omega-6 has an anti-inflammatory effect, for the growth of disease to establish an ideal environment.
Conclusion: Portion Control is Key
The tricky thing about seeds and nuts is that they’re very healthy at the right dose, but if you’re overindulgent, the opposite is true. There are some pure junk food that we can easily recommend completely avoiding, such as grocery processed meals and any amount of tempting institutional fast food. But when it comes to nuts and seeds, eating the right amount of nuts and seeds is good.
So, how much is excessive? Dietary experts recommend no more than 1/3 cup per serving. Instead of eating from a bag or box, divide your portion stake in a smaller container in advance. Then, when you’re done, you’re done. In some cases, the right amount of nuts or seeds won’t keep you full. If you just eat a little more, switch to fruits or vegetables that contain plenty of water and fiber. These two elements can help you feel full.