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How many grams of nuts per day is healthy? And why?

  1. You hear contradictory stories about notes. One says that they are very healthy and that you can eat unlimited of them, while the other warns that these â € calorie bombsâ € ™ can make you gain weight very quickly. What do you still have to believe?

  2. You hear contradictory stories about notes. One says they are very healthy and that you can eat unlimited food, while the other warns that these â € calorie bombsâ € ™ can make you gain weight very quickly. What do you have to believe then?

  1. High time to put all the information about notes together! Where does that handful of nuts a day advice come from? How many grams of nuts per day should you eat if you want to lose weight, and why? It's all covered in this blog!

Types of nuts

  1. To begin with, what do we really mean when we talk about nuts? Officially, nuts are only those that grow as dry fruits in a fruit wall on trees. This applies to cashews, hazelnuts, pistachios, walnuts, pecans, macadamias and Brazil nuts, for example.

  2. To begin with, what do we actually mean when we talk about nuts? Officially, nuts are only those that grow as dry fruits in a fruit wall on trees. This applies to cashews, hazelnuts, pistachios, walnuts, pecans, macadamias and Brazil nuts, for example.

  1. Strangely enough, almonds are not official nuts, but fruits. Peanuts are also excluded, these are legumes. Nevertheless, the Nutrition Center, for example, also simply includes both types under the nuts. Their benefits are comparable to those of the other varieties.

  2. Strangely enough, almonds are not official nuts, but fruits. Peanuts are also excluded, these are legumes. Yet the Nutrition Center, for example, also simply includes both types under the nuts. Their benefits are comparable to those of the other varieties.

  1. Many nuts are also sold in a salted variety. Tasty, but less healthy, because you quickly get too much salt from it. Unless you otherwise follow a very low-salt diet, we would therefore not recommend that you opt for salted nuts. When we talk about the recommended handful of nuts per day below, we also mean unsalted varieties.

  1. You will also find many types of nuts in roasted and unroasted form. Here the preference is for unburned. Roasted nuts are fried, which means they contain more unhealthy fats and fewer vitamins and minerals.

Are nuts healthy?

  1. In the rest of this blog we will mainly look at unsalted, unroasted nuts. How healthy are they really? As you can deduce from the advice of the Netherlands Nutrition Center, for example, a handful of nuts a day has the necessary advantages:

  1. Nuts have something in common with fruits and vegetables: they are all packed with vitamins and minerals. And no, that really does not only apply to the so-called â € ˜ superfoods â € ™. The more common nuts are also insanely healthy in this regard.

  2. Nuts have something in common with fruits and vegetables: they are all packed with vitamins and minerals. And no, that really doesn't only apply to the so-called â € ˜ superfoods â € ™. Even the more common nuts are insanely healthy in this regard.

  1. As far as vitamins are concerned, nuts are especially rich in vitamins from the B complex. B1, B2 and B6 are common. The fat-soluble vitamin E, an important antioxidant, is also high in this. The minerals vary a lot per nut. Among other things, iron, copper, selenium and various other minerals are found in the different types.

  1. As said before, nuts contain quite a lot of fats. Many people are still very nervous about this, because fats are bad, right? Well, at least not the one in nuts. This is about unsaturated fats that your body really needs.

  2. Nuts, as mentioned before, contain quite a lot of fats. Many people are still very nervous about this, because fats are bad, right? Well, at least not the one in nuts. This is about unsaturated fats that your body really needs.

  1. One of the benefits of these fats is that they help you balance your cholesterol. They lower bad LDL cholesterol while increasing your good HDL cholesterol. Nuts therefore also lower the risk of cardiovascular disease, the most important consequence of a bad cholesterol level. Those who regularly eat nuts have less chance of this.

  1. When you eat a meal with a lot of carbohydrates, your blood sugar goes up considerably. This can have all kinds of disadvantages, especially when it comes to fast carbohydrates. However, you can slow the absorption of glucose by eating other foods. Nuts seem to be ideally suited for this.

  2. When you eat a meal with a lot of carbohydrates, your blood sugar goes up a lot. This can have all kinds of disadvantages, especially when it comes to fast carbohydrates. However, you can slow the absorption of glucose by eating other foods. Nuts seem to be ideally suited for this.

  1. Because they mainly contain proteins and fats, they ensure that there is a lower peak in your blood sugar. They also help you, for example, to eat less for the rest of the day. A more stable blood sugar level prevents binge eating and similar misery.

  2. Because they mainly contain proteins and fats, they ensure that there is a lower peak in your blood sugar. They also help you to eat less for the rest of the day, for example. A more stable blood sugar level prevents binge eating and similar misery.

Are nuts fattening?

  1. But if they are healthy, how many grams of nuts a day should you eat? Especially if you are on a diet, for example, it is sometimes said that you should avoid nuts. After all, they contain a lot of fats, and therefore a lot of calories. Real fatteners, so â € “right?

  1. That turns out to be not so bad! In fact, nuts may actually help you maintain your weight. In a study in which 51,000 women were followed for eight years, it was found that women who regularly ate nuts gained less weight.

  2. That turns out to be not too bad! In fact, nuts may actually help you maintain your weight. In a study in which 51,000 women were followed for eight years, it was found that the women who regularly ate nuts gained less weight.

  1. One of the reasons is probably that nuts reduce the risk of binge eating. In general, those healthy fats saturate well. There is therefore a good chance that on balance you will eat slightly less calories.

What are the healthiest nuts?

  1. So there is really no reason to avoid nuts! But if you do go for that handful of nuts a day, what are the healthiest varieties to choose?

  1. Good news, it doesn't really matter. All nuts have their own advantages: more healthy fats, a lot of a specific mineral, and so on. The best advice is therefore to alternate, so that you can take advantage of all those different benefits.

How many grams of nuts per day is healthy?

  1. But how many grams of nuts per day do you need to eat to enjoy those health benefits? Not that much at all, according to the Nutrition Center, for example. The recommended amount is one handful of nuts per day, or about 25-30 grams.

  1. A little more or less is fine; however, it is not advisable to consume huge amounts of nuts. There are two reasons for this. The first is the calories. Where they can do no harm in a limited quantity and within a balanced diet, they do add up to large quantities.

  1. In addition, some nuts contain so much of certain minerals that you risk a surplus. A good example is the Brazil nut. It contains so much selenium that three nuts a day can already lead to an unhealthy surplus. With other species that risk is less, but it is something to keep in mind.

Nuts for vegetarians

  1. So a hand per day is the general answer to the question â € œHow many grams of nuts per day is healthy? Â € However, a note must be placed for one group. : vegetarians and vegans. A little more is recommended for them, about one and a half times as much.

  1. This is mainly because as a vegetarian you need other protein sources than meat and fish. Because nuts contain a lot of protein, they are very suitable for this. The fat is not a problem: by eliminating meat you also get less fat. The healthy fats from nuts are an excellent compensation for this.

  1. In fact, nuts mainly contain unsaturated fats, in contrast to the saturated fat in meat. Even those who do not eat vegetarian as standard, therefore make a healthy choice by occasionally opting for nuts instead of meat.

How do you get a handful of nuts a day?

  1. 25 to 30 grams of nuts a day is not very much. Yet few Dutch people get that handful of nuts a day. How can you include that amount in your menu if you are not used to eating nuts regularly?

  1. An easy way is of course to literally go for a handful of nuts. That is, for example, a good snack between meals. But what if you just don't think about that, or don't like single notes?

Recipes with nuts

  1. Fortunately, nuts can be used in all kinds of tasty recipes. This means you don't have to worry about how many grams of nuts per day you consume! For example, think of:

  1. Do you have any good tips to get your handful of nuts a day? We would love to hear from you!



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