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Are walnuts an easily digested food11/22/2023 After a month on their regular diets, the participants returned for another five days, during which the placebo group drank walnut smoothies and vice versa. ![]() New research may help explain why: walnuts appear to activate a brain region involved in appetite and impulse control.įor the study, nine people with obesity drank a smoothie that contained about 14 ground walnut halves or a placebo smoothie (identical in taste and calories) for five consecutive days. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.Noshing on a handful of nuts on most days of the week has been linked to a lower risk of obesity and heart disease. Go here to subscribe to Prevention and get 12 FREE gifts. Support from readers like you helps us do our best work. You can also measure out a portion to keep your serving sizes in check. If you tend to graze mindlessly, Jones recommends creating a pile of shells so you can keep track of exactly how many you’ve had. The solution to all of these issues is simply to watch the number of nuts you eat. She recommends eating only up to four Brazil nuts a day, and possibly dropping that to four every other day to err on the side of caution. “If you’re only eating a minimum amount of Brazil nuts, you don’t have to worry about too much selenium in your body,” Jones says. (Note: Selenium overload is specific to Brazil nuts, so no need to worry about this problem when eating other types.) Selenium poisoning can make your nails brittle, cause your breath to smell, and even trigger aching muscles and joints. In rare cases, too many Brazil nuts can cause selenium poisoning.īrazil nuts are naturally rich in selenium-in fact, a 1-ounce serving (six to eight nuts) contains nearly 10 times the recommended daily amount of selenium (55 micrograms). These have already started to turn into plants, making them easier to digest, says certified diabetes educator Lily Nichols, R.D.N. How to prevent these unpleasant problems? Stick to the recommended daily serving size, or opt for sprouted nuts. Gaby, M.D., author of Nutritional Medicine. And eating too much fat, which is found abundantly in nuts, in a short period of time can lead to diarrhea, says Alan R. It’s a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. If you ever felt gassy or bloated after eating nuts, you’re not alone. ![]() Gas, bloating, and digestive issues may occur. For example, if you’re having a low-calorie salad and want to bulk it up with extra nuts because it won’t be filling otherwise, by all means add the almonds to round out your meal. ![]() That said, if you love nuts and simply fit the extra calories into a balanced diet overall, you shouldn’t have too many issues. That could result in weight gain if you don’t account for the extra calories eaten throughout your day. For example, 1 ounce of almonds contains about 160 calories-so even if you just double your serving, you’re packing in 320 calories for a snack. That’s because nuts are calorie-dense, Jones says, meaning they contain more energy per ounce than many other foods (you can thank all the healthy fats for that!). Eat more than the recommended handful, and you might actually start to gain weight. Because nuts are so filling, they can help aid your weight loss goals-but there’s a caveat: This only applies if you consume a moderate number of nuts.
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