Best Way to Eat Nuts

Nuts like almonds, walnuts, cashews, pistachios, and peanuts are small in size but packed with energy, protein, good fats, vitamins, and minerals. Eating them the right way can give you maximum health benefits without side effects.

Why Are Nuts Good for You?

• Heart health: Rich in healthy fats (omega-3, monounsaturated fats) that protect the heart.

• Weight control: Nuts keep you full for a long time and reduce unhealthy cravings.

• Diabetes friendly: They help control blood sugar when eaten in moderation.

• Brain booster: Walnuts and almonds improve memory and concentration.

• Nutrient rich: Provide protein, fiber, magnesium, vitamin E, and antioxidants.

Best Way to Eat Nuts

1. Soak Overnight

   
   

   • Soaked almonds and walnuts are easier to digest.

   • Soaking reduces “phytic acid,” which can block nutrient absorption.

   • Peel almond skin after soaking for better absorption.

   
   

2. Eat Raw or Lightly Roasted

   
   

   • Raw or dry-roasted nuts keep healthy fats intact.

   • Avoid deep-fried or salted nuts; too much salt and oil are harmful.

   
   

3. Morning Time is Best

   
   

   • Eating nuts in the morning kickstarts your metabolism and gives energy for the day.

   
   

4. Moderation is Key

   
   

   • Nuts are high in calories.

   • Recommended: 4–6 soaked almonds, 1–2 walnuts, 5–6 pistachios or cashews per day.

   • A small handful (about 30 grams) is enough.

   
   

5. Mix for Balance

   
   

   • Don’t depend on just one type.

   • A mix of almonds, walnuts, pistachios, and peanuts gives a better nutrient profile.

   
   

6. Combine with Fruits or Milk

   
   

   • Add soaked nuts to fruit salads, smoothies, or warm milk.

   • Avoid mixing with sugary sweets.

   
   

When to Be Careful

• Obesity or high cholesterol: Take limited quantities.

• Kidney stones or gout: Avoid excess cashews and almonds (they have oxalates).

• Allergies: Some people may have nut allergies. Be cautious.

Summary

Nuts are a healthy snack if eaten soaked, raw or dry roasted, in small daily portions, preferably in the morning. They can improve heart health, brain power, and energy levels — but remember, more is not always better. A small handful a day is the healthiest way.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com