Walnuts are a nutritious food rich in fatty acids, proteins, vitamins, and minerals. They help maintain heart health, reduce the risk of diabetes, improve memory, and boost immunity. However, some people think that eating walnuts is bad, which may be due to some misunderstandings or incorrect information.
1. Why do some people think to eat walnutsNot good
1. High calorie and fat content
Walnuts are comparatively high in calories and fat. Walnuts contain 634 calories and 61 grams of fat per 100 grams, of which 61 grams of fat are mainly healthy monounsaturated fatty acids.
However, if you consume walnuts in excess, it can lead to excessive energy intake and obesity. However, that doesn't mean we can't eat walnuts. In fact, according to the dietary guidelines, consuming about 10 grams of walnuts per day can increase the intake of fatty acids, which can benefit heart health.
2. Excessive intake of walnuts may lead toCauses digestive problems
Walnuts contain some indigestible components such as tannic acid and cellulose. Excessive consumption of walnuts may cause digestive issues such as stomach pain, diarrhea, and constipation.
However, that doesn't mean we can't eat walnuts. In fact, we can reduce the occurrence of digestive problems by chewing slowly, avoiding excessive consumption, and choosing fresh walnuts.
3. Walnut allergy
Some people may have an allergy to walnuts. For these people, eating walnuts may cause allergic reactions such as rashes, shortness of breath, and coughing, among others. If you are allergic to walnuts, then it is best to avoid them.
2. How to eat walnuts correctlyWhat about it
1. Control the intake of walnuts
According to the dietary guidelines, it is beneficial to consume about 10 grams of walnuts per day. This is roughly equivalent to 2-3 walnuts. If you like the taste of walnuts, you can add them as a snack or to salads, porridge, or yogurt.
2. Select NewFresh walnuts
Fresh walnuts are healthier than those that have been stored for too long. They taste better and are also easier to digest. When buying, you can choose walnuts with a complete appearance and no odor.
3. Avoid excessive consumption
Although walnuts are a healthy food, excessive consumption may lead to digestive problems and excessive energy intake. Therefore, it is advisable to consume walnuts in moderation.
4. Control the intake of fatty acids
Walnuts are a food rich in fatty acids. Monounsaturated and polyunsaturated fatty acids are healthy fatty acids, but consuming too much of them can also be detrimental to your health. It is recommended to consume no more than 100g of nuts per week to balance the intake of fatty acids.
Bottom line: Walnuts are a nutrient-dense food, but excessive intake can cause some problems. Eating walnuts correctly requires controlling intake, choosing fresh walnuts, avoiding excessive consumption, and controlling fatty acid intake.