According to a new study, consuming a small number of tree nuts or peanuts every day may reduce the chance of developing hypertension. Here, nutritionists offer their opinions on additional advantages of daily nut eating as well as how to identify techniques that will increase consumption.
Combating Your Fear of Being Fat
Monounsaturated fatty acid-rich foods like tree nuts, peanuts, and peanut butter are frequently praised for their heart-health advantages. Nuts and peanuts, however, may offer advantages beyond their beneficial effects on heart health, according to some nutritionists. For instance, eating nuts can be beneficial when incorporated into a weight-management plan.
According to Diana Rodriguez, MS, RD, CDN, “the issue is that many people avoid foods higher in fat due to the widespread belief that eating fat causes fast weight gain.” Nevertheless, continuing research2 indicates a connection between nut consumption and weight change, suggesting that substituting half a serving of nuts (including peanuts) for a less nutrient-dense snack can help avoid weight gain over the long run.
“I’d have a respectable amount of money saved up if I had a dollar for every time someone mentioned they can’t keep peanut butter in their home for fear of eating too much of it and gaining weight,” adds Trejo. “People tend to over-restrict items like nut butter and nuts, which is the main cause of overeating in this population. Over time, this may result in weight gain and increase a person’s desire to stay away from certain meals.”
Additionally, some of the most extensively researched meal plans, such as the MIND diet and the Mediterranean diet, both of which are proven to have a good effect on heart health, frequently incorporate nuts like peanuts.
Importantly, according to Sherry Coleman Collins, MS, RD, LD, “peanuts are a part of several of the most researched healthy eating patterns in the world, including the DASH diet, MIND diet, and can be readily incorporated into the Mediterranean diet.”
Daily consumption of nuts
Experts concur that regular consumption of almonds, peanuts, and/or pine nuts comes with a number of possible benefits, including improved mindfulness, even if the most recent study suggests that eating just half an ounce a week may be good for heart health.
When eating nuts, you must take your time because you must chew them before swallowing, according to Rodriguez. You are using mindful eating practices by doing so.
Additionally, it is important to remember that consuming peanuts and other similar foods might be advantageous as early as infancy while feeding your family. Previously, healthcare professionals encouraged parents to wait to introduce foods like tree nuts and peanuts to their children, but that is no longer the case.
According to Coleman Collins, infant-safe peanut foods should be offered within the first year of life and as early as 4 to 6 months for infants who are at high risk for allergies. This will help to stop the emergence of peanut allergies. “Once introduced successfully, they should be continued on a regular basis in the diet.”
For the family’s adults, Trejo offers a number of suggestions on how to incorporate daily servings of nuts that are appropriate. Spread out a serving of nut butter, for instance, over the day. In the morning, mix 1 tablespoon of peanut butter into the oats. In the afternoon, mix 1 spoonful of peanut butter into the Greek yogurt.
Add slivered almonds to a salad as an alternative. According to Trejo, the filling fat will keep you fuller for longer. Pre-portioned snack packs of almonds are another option.
Especially in the afternoon when you feel like you’re crashing, these snack packets are perfect for midday snacks because they can fit in your pocket, explains Trejo.
