Side effects of eating too many nuts
Nuts are often considered a nutritional powerhouse, praised for their healthy fats, protein, vitamins and minerals.
Many people consider them the perfect snack, helping to satisfy hunger between meals. However, like any food, overconsuming them has its downsides.
Ms. Nisha, nutrition consultant and dietician at Motherhood Hospital, Gurgaon (India), said that nuts are rich in nutrients such as protein, fiber, healthy fats, vitamins and minerals. brings many health benefits when consumed in moderation.
However, when consumed in excess, the benefits can be overshadowed by the risk of weight gain and health problems.
Consuming too much can also lead to digestive problems such as bloating and diarrhea, especially in people with sensitive stomachs. Some nuts, such as almonds and cashews, contain oxalates and phytates, which can interfere with mineral absorption and contribute to kidney stone formation over time.
Affects the digestive system
And Ms. Shivani Bajwa (founder of YogaSutra Holistic Living, certified by the Indian Association of Functional Medicine) said that consuming too many nuts can affect digestion and gastrointestinal health in many ways. Ms. Bajwa said that seeds are high in fiber, which is beneficial for digestion in moderation but can lead to gas, bloating and diarrhea when consumed in excess, especially for people with weak stomachs. sensitive.
“The fat content in nuts can slow down digestion, leading to a feeling of heaviness or discomfort after eating a large amount. Some nuts also contain compounds such as phytates and tannins, which can hinder nutrient absorption and cause gastrointestinal irritation,” Ms. Bajwa added.
Impact on cholesterol and the heart
While nuts contain healthy fats that can help reduce LDL (bad) cholesterol levels when consumed in moderation, consuming too much can contribute to high LDL cholesterol levels and potentially increase risk of heart disease.
Dr. Bajwa said, nuts provide many nutritional benefits and support cardiovascular and digestive health when consumed in moderation. They are rich in healthy fats, protein, fiber, vitamins (like vitamin E and B vitamins), minerals (like magnesium, potassium and zinc) and antioxidants.
But consuming too many nuts can lead to weight gain due to their high calorie content. It can also cause indigestion and nutritional imbalance. Therefore, moderation is important to enjoy their nutritional benefits without causing adverse effects on weight and digestion.
Recommended daily servings
Ms. Bajwa recommends that the daily serving of nuts for health benefits is about 1 ounce, equivalent to a small handful or 28 grams.
This serving provides a good balance of nutrients, including healthy fats, protein, fiber, vitamins and minerals, without contributing significantly to excess calories.
However, each person's needs can be different, so it's important to listen to your body and adjust your diet accordingly, especially if you have specific dietary goals or health concerns. health, Ms. Bajwa suggested.
