Nuts are often considered nutritional powerhouses, praised for their healthy fats, protein, vitamins, and minerals. Many people consider them the perfect snack, conveniently satisfying hunger between meals. However, as with any food, there’s a hidden side to consuming them in excess.
On Instagram Somya Luhadia a weight management specialist, nutritionist, and content creator shared a video, mentioning, “Do not keep binging on your nuts, feeling that it is a part of healthy snacks.” She captioned the post, “Truth about eating excess nuts as snack meal.”
Shivani Bajwa, a functional medicine expert said, “Consuming nuts excessively can lead to several health risks. While nuts are nutritious and contain beneficial fats, protein, and fibre, overindulgence can cause weight gain due to their high-calorie content.
Nisha, consultant dietician and nutritionist at Motherhood Hospitals, Gurgaon said, “Nuts are rich in nutrients such as protein, fibre, healthy fats, vitamins, and minerals, which offer numerous health benefits when consumed in moderation. However, when consumed in excess, the benefits may be overshadowed by the risks of weight gain and related health issues.
Excessive intake may also lead to digestive issues like bloating, gas, and diarrhoea, particularly in individuals with sensitive stomachs. Some nuts, such as almonds and cashews, contain oxalates and phytates, which can hinder mineral absorption and contribute to kidney stone formation over time, added Bajwa.
Digestion and gastrointestinal health
Overconsumption of nuts can impact digestion and gastrointestinal health in several ways. Ms Bajwa mentioned that nuts are high in fiber, which is beneficial for digestion in moderate amounts but can lead to bloating, gas, and diarrhea when consumed excessively, especially for those with sensitive stomachs.
Binge-eating nuts can impact cholesterol levels and heart health. (Source: Freepik)
“The fat content in nuts can slow down digestion, leading to feelings of heaviness or discomfort after eating large quantities. Some nuts also contain compounds like phytates and tannins, which can interfere with nutrient absorption and irritate the gastrointestinal tract”, added Ms Bajwa
Impact on cholesterol levels and heart health
Binge-eating nuts can impact cholesterol levels and heart health. While nuts contain healthy fats that can help lower LDL (bad) cholesterol levels when consumed in moderation, excessive intake can contribute to elevated LDL cholesterol levels and potentially increase the risk of heart disease, said Dt Nisha.
Moderation versus excess
Ms Bajwa said that nuts offer various nutritional benefits when consumed in moderation. They are rich in healthy fats, protein, fiber, vitamins (such as vitamin E and B vitamins), minerals (like magnesium, potassium, and zinc), and antioxidants. When eaten in moderation, nuts can support heart health, aid in weight management, improve digestion, and boost overall nutrient intake
Ms Bajwa further explained that consuming nuts excessively can lead to weight gain due to their high-calorie content. It may also cause digestive discomfort and nutrient imbalances. Therefore, while nuts provide numerous health benefits, moderation is crucial to enjoy their nutritional advantages without adverse effects on weight and digestion.
Recommended daily serving size
Ms Bajwa recommended that the daily serving size for nuts to reap their health benefits without overconsuming is about 1 ounce, which is roughly equivalent to a small handful or 28 grams. This portion size provides a good balance of nutrients, including healthy fats, protein, fiber, vitamins, and minerals, without significantly contributing to excess calorie intake.
However, individual needs may vary, so it’s essential to listen to your body and adjust portion sizes accordingly, especially if you have specific dietary goals or health considerations, suggested Ms Bajwa.
How should nuts be incorporated into a balanced diet?
To maximise the benefits of nuts and minimize potential drawbacks Ms Bajwa suggested:
*Moderation: Enjoy nuts in recommended portion sizes, such as a small handful (about 1 ounce) daily.
*Variety: Include a variety of nuts like almonds, walnuts, peanuts, and cashews to benefit from their unique nutrient profiles.
*Pairing: Combine nuts with other nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins for a well-rounded meal or snack.
*Substitution: Use nuts as a healthy alternative to less nutritious snacks or ingredients in recipes, such as swapping out croutons for chopped nuts in salads.
*Mindful Eating: Be mindful of portion sizes and avoid mindless snacking to prevent overconsumption.
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