The Secret of Nuts - Videos on using nuts to make maels

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Nuts are delicious and healthy, and can be used as a snack alternative to heavily processed foods.

Nuts are rich in high quality oils and very low in sugar. Eating it as a snack can increase feelings of fullness and make your skin glow. Besides, the nut-eating habit is good for the planet. Substituting plant protein for animal protein sources could help promote a sustainable food system globally.

The Nutrition of Nuts

Nuts are mini treasure troves, packed with vitamins, minerals and good fats in their tiny bodies that meet most of the body's needs:

• Unsaturated fats. These good fats (monounsaturated and polyunsaturated fats) in nuts can lower bad cholesterol levels.
• Omega-3 fatty acids. Omega-3 fatty acids are known to be found in fish, but many nuts are also rich in omega-3 fatty acids. Omega-3 fatty acids are healthy fatty acids that seem to protect the heart by preventing arrhythmias (which can lead to heart attacks).
• fibers. All nuts contain fiber, which helps lower cholesterol. Fiber also makes you feel full, so you just need to eat less. In addition, fiber is thought to help prevent type 2 diabetes.
• Vitamin E. Vitamin E helps to stop plaque growing in arteries, which can cause them to become narrow. Arterial plaque that continues to grow can lead to chest pain, coronary artery disease or a heart attack.
• Plant sterols. Some nuts contain plant sterols, which help lower cholesterol. Plant sterols are commonly added to products such as margarine and orange juice to confer additional health benefits. Nuts contain plant sterols naturally.
• L-arginine. Nuts are also a source of L-arginine, which helps improve the health of arterial walls by making them softer and less likely to form blood clots (which block blood flow).

Video - How do I Make Breakfast with Nuts

The Nutritions of different kinds of nuts

Under the general category of nuts, there are many different types of nuts, each of which contains different nutrients:

1. Walnuts reduce the risk of heart disease

Walnuts are rich in alpha-hypolinolenic acid, an Omega-3 polyunsaturated fatty acid that has been linked to a reduction in many risk factors for heart disease, as well as brain health and anti-inflammatory properties. The intake of walnuts can also resist prostate cancer, some studies also point out that people who eat walnuts every day, diet relatively easier to eat healthy.

2. Hawaiian beans can lower blood lipids and blood sugar

Macadamia beans are easy to eat, easy to incorporate, and delicious. The study found that a diet that emphasized the consumption of these tree nuts, including almonds, Brazil nuts, cashews and Hawaiian beans, significantly reduced the glycemic index in type 2 diabetes.

Another study showed that patients with mild hypercholesterolemia had a decrease in both total and bad cholesterol after eating a diet rich in Hawaiian beans. However, the fat content of Hawaiian beans is high, more than 700 calories per 100 grams, the fat content is equivalent to the recommended daily intake of adults, should be consumed appropriately.

3. Brazil nuts improve blood vessel function

The larger-grained nuts contain Selenium; The micronutrients not only have anti-inflammatory and cancer-fighting properties, studies have shown that in addition to lowering cholesterol levels in overweight adolescents, Brazil Nuts also reduce oxidative stress in the body and strengthen blood vessel function.

Although generally nuts contain high potassium, kidney human consumption is not recommended, however, kidney dialysis patients often appear inflammation or oxidative stress ascend body, one of the cause is a decline in the concentration of antioxidants in the body, especially such as selenium, study, eat three months of Brazil nuts, for healthy adults or kidney dialysis patients, has anti-inflammatory effect.

4. Almonds help reduce bad cholesterol

Packed with unsaturated fatty acids, protein and fiber, almonds can protect your heart by reducing Low-Density Lipoprotein (LDL), or bad cholesterol. Pairing them with a low-calorie diet can also help lower blood pressure in obese or overweight people. In people with type 2 diabetes, taking almonds has been shown to reduce inflammation.

5. Cashews are packed with good oil to make you feel full

Allergic to peanuts, or don't like peanut butter, waist jam (Cashew) may be a good choice, as long as the right amount, also don't have to worry about getting too much fat, because nuts contain more belongs to "oily", and even some studies have shown that because of the high oil satiety, instead, let a person appetite drops, and then achieve weight loss results.

6. Pistachios have low calories and stable blood sugar

The earliest history of Pistachios can be traced back to 7,000 BC. Even today, pistachios are still a popular snack and ingredient. In addition to the good oil of general nuts, pistachios are also rich in protein and antioxidants, and among these proteins, they also contain a high proportion of essential amino acids, ranking the top among nuts.

In addition, pistachios can stabilize blood sugar after meals, but also one of the lowest calories of all nuts, is a good choice to control weight and blood sugar. 

7. Pine nuts are highly nutritious

Pine Nuts, Pine 'lads' Mags' including Nuts) common in the spaghetti sauce, although not low quantity of heat, but all the nutritious value of heat, it is worth noting that some people eating Pine Nuts can trigger a mouth pain symptoms, and sustainable as long as two to four weeks, but in fact, there is no harm to human body, some scholars think that this could be because human body special genes.

8. Walnuts reduce the risk of certain cancers

Studies show that in addition to reducing the incidence of certain cancers, such as breast Cancer and Colorectal Cancer, Pecan also contains L-Arginine, which is an essential amino acid required by the human body. It can maintain hair health, increase the elasticity of blood vessels, and prevent blood clots. And walnut is rich in iron, can also avoid hair loss.

9. Hazelnuts reduce the risk of heart disease

Hazelnuts, like other nuts, have been linked to lower risk factors for heart disease, and studies have shown that people who eat hazelnuts regularly have lower LDL cholesterol, triglycerides, and even inflammation levels, while maintaining healthy blood vessels.

10. Peanuts reduce the risk of diabetes

Technically, Peanuts are not considered nuts -- they are the Legumes that grow underground -- but they do resemble the nuts in terms of nutrition, which is high in protein as well as many vitamins.

Studies have shown that people who eat peanuts regularly have a lower risk of death, and those who eat peanut butter regularly have been found to have a lower risk of developing type 2 diabetes. However, since peanut butter on the market usually contains more oil and sugar, it is recommended that people choose peanut butter with higher peanut content.

Calories of nuts

Nuts contain a lot of calories, appropriate intake every day is beneficial to health, eating too much is easy to cause obesity and hyperlipidemia, the following is the caloric value of common nuts, for people who want to eat healthy or lose weight for reference:

• Walnuts: 667 calories per 100 grams

• Hawaiian beans: 786 calories per 100 grams

• Brazil nuts: 655 calories per 100 grams

• Almonds: 588 calories per 100 grams

• Cashews: 566 calories per 100 grams

• Pistachios: 601 calories per 100 grams

• Pine nuts: 680 calories per 100 grams

• Walnuts: 654 calories per 100 grams

• Hazelnut: 672 calories per 100 grams

• Peanuts: 516 calories per 100 grams

Three kinds of nuts are dangerous

The first is moldy nuts. Many nuts are susceptible to contamination by Aspergillus flavus and mildew, which produces aflatoxin, a highly toxic substance that can cause fever, vomiting and, in severe cases, life-threatening. Aflatoxin is a Grade 1 carcinogen, 68 times more toxic than arsenic! The damage to human organs is great. Therefore, moldy nuts must not be eaten, once found in the mouth nuts bitter, musty or spicy taste, quickly spit out and timely gargle.

The second is flavored nuts. There are many flavors of nuts in the market, such as salt baked, matcha, cream and so on. These processed nuts will not only double the calories, but also may have additives. It is best to buy plain nuts.

The third is a nut that is particularly bright and beautiful. Some unscrupulous vendors will do things to make nuts look more attractive, so be careful if they look smooth and bright. Good plain nuts have a distinct grain on the surface and a subtle woody smell.

In addition, general nuts in a large number of transport will take vacuum packaging, can isolate oxygen to a certain extent, prevent the oxidation of nuts and nuts fat, can also effectively inhibit the breeding of bacteria. With limited preservation conditions and incorrect preservation methods at home, nuts are prone to deterioration and mildew, and the deteriorated and moldy dried fruits are not edible.

When preserving nuts, they can be stored according to species. The storage time of the intact shell without damage is usually relatively long, and the best storage is dry and sealed. In addition, if the nuts bought home in a short period of time to eat, but also can be divided into small bags into moisture-proof bags, stored in the refrigerator or freezer room, as needed to eat.

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Do's and don'ts for nuts

1, should not eat nuts at night

Eating at night is easy to increase the burden of the digestive system, affect the function of the digestive system. Nuts belong to high calorie food, if the intake of calories can not be consumed, it may also cause obesity in the long run.

2, people with diarrhea should not eat nuts

Nuts contain a large number of dietary fiber and oil, have the effect of sliding intestine. The person that produces diarrhoea, alimentary canal acute infects and dyspeptic person, all SHOULD AVOID EATING NUT.

3. Children under 3 years old should not eat nuts

Most of the nuts are large granules and not easy to chew. When children under 3 years old eat them, they may slip into organs due to laughing, choking and other reasons, causing safety accidents.

4, people who are angry should not eat nuts

Nuts are mostly processed by roasting and frying, and some are even fried. Eating too many nuts can easily cause dry mouth and throat. So pharyngitis, sore throat, oral ulcer and other patients do not eat nuts temporarily.

5. Spoiled nuts should not be eaten

Nuts contain a large number of oil, save too long or store improper easy to produce oil rancidity, diarrhea appears after this kind of nuts, serious words may also damage the liver.