While nuts are regarded as pouches of nutrition, there are many myths that revolve around the consumption of nuts on a regular basis. You might find people telling you not to eat nuts at a particular time or in particular weather. It is important to bust these myths and let people know about the real benefits of nuts.
Nuts are versatile and tasty; thus, they can be added to the meal easily in many forms. Let us debunk some myths about the consumption of nuts and promise a healthier meal to everyone.
Myth 1: Nuts increase fats
Fact: There’s no doubt in the fact that nuts contain fats. But, all fats are not the same, nuts contain healthy fats that are essential for the body and do not cause harm when consumed. They are good for cardiovascular health. The fat content in nuts does not lead to weight gain. Also, there are studies that conclude that nuts help in healthy weight loss. Nuts have rich protein and fiber content. The benefits extracted from nuts depend upon the serving size of nuts in a meal. Nuts are energy-dense foods and they are high in unsaturated fats. They also contribute to the prevention of obesity.
Myth 2: Soaking the nuts is necessary
Fact: Some people believe that soaking nuts can reap better benefits. Nuts are good sources of heart-healthy fats, protein, fiber, and antioxidants and they are packed with vitamins and minerals no matter whether they are consumed after soaking and peeling or not. The nutritional content of the nuts does not get affected by soaking.
Myth 3: Nuts are junk food
Fact: As bizarre as it may sound but because of the fat content in them, nuts are sometimes referred to as junk foods. But, they are not junk foods; instead, they are highly nutritious and beneficial for the body in different aspects. Nuts are very versatile as they can be easily included in the diet in salads, smoothies, butter, or used as a topping on toasts, puddings, and other dishes. Thus, you can easily include them in your diet without putting in extra effort or cooking some special dishes with rare ingredients.
Myth 4: All nuts are the same
Fact: Although all nuts are nutrient-dense foods, loaded with vitamins, minerals, antioxidants, fiber, heart-healthy fats, and other healthy compounds, still each of them has a different concentration and combination of nutrients. Almonds are rich in Vitamin E while walnuts are rich in plant-based omega-3 fatty acids. On the other hand, cashews have the highest zinc content than any other nut and hazelnuts have the highest folate content. So, all nuts are different from each other in terms of shape, size, texture and nutritional content.
Myth 5: Roasting kills the nutritional properties of nuts
Fact: Many people wonder whether raw nuts are healthier than roasted nuts. It is a common myth that while roasting the nuts, they are exposed to heat which could decrease the nutritional properties of nuts. But, why do people roast nuts? With normal observation, one can easily conclude that nuts are roasted to improve their taste, aroma, and crunchy texture. When the nuts are roasted at a suitable temperature, they demonstrate amazing antioxidant activities. This implies that roasting does not affect the nutritional value of nuts.
These were some common myths about the consumption of nuts that are not junk foods. Nuts are like superfoods for the body. Apart from their culinary purposes, some nuts are also used for skincare and haircare as they are beneficial for the body externally too. This implies that nuts, used in any form are significantly helpful. Remember, overeating nuts can reverse their benefitting process.