Nuts will make you fat. I’m talking about nuts and about peanut butter. But even when it comes to a superfood, a health food like nuts, there's a lot of people out there who are making dietary mistakes.
What
are these dietary mistakes?
When it comes to including nuts in
your diet, there are a few rules you need to follow. But as always before the
rules, let's talk about the science.
- 1 gram of carbs or 1 gram of protein has only four
calories,
- But 1 gram of fat has 9 calories.
Fat by itself is a very calorie
dense food. In that little amount of fat, there's a lot of calories fat. That's
what I mean by calorie dense. But when we talk about dietary fat, people
automatically think of all these evil thoughts. The greatest fat source of them
all are nuts. Not only is it a very healthy source of unsaturated fats, which
are actually linked to reducing the bad cholesterol in your bloodstream, but
they are also nutritionally dense and they're high in fiber, and they're a
great source of vegetarian protein.
Also read; Path
to balanced lifestyle
But then again, if you overdo it
with nuts, and if you don't follow the ground rules when it comes to nuts, you
will become fat, thanks to that good fat source. Because at the end of the day,
if your calories in are more than your calories out, your body is going to
store all those extra calories as fat. And that's how a good fat source like
nuts can actually make you fat.
- Rule 1- Excess fat is bad
As with any other food item, excess
is bad. How much is too much? Most health experts recommend just a handful of
nuts every single day. That's about 30 grams of nuts, which contain 14 grams of
fat, which works out at about 170 calories. That's about a tablespoon of ghee
or so.
- Rule 2- Smart consumption
Nuts are very healthy. They're
giving you a lot of nutritional benefits. But what you've got to remember is
that on days where your caloric intake is already high, you want to go a little
bit easy with the nuts. Suppose on a cheat day, you know you're consuming a lot
of fat in your cheat meal, on that particular day, don't have nuts. Yes,
they're high in fiber and unsaturated fat and all this nutrition. But on some
days, if burning off fat is your main goal, if losing weight is your main goal,
choose to skip nuts on those days. Be smart about it.
- Rule 3- Say no to process food
Food is processed for two reasons
primarily. First is to improve the shelf life by adding preservatives. And the
second reason is to improve the taste so that consumers like us enjoy the
product and go to buy the product again.
So how do they improve the taste?
They add fat and they add sodium. So don't go and buy cheese, nuts or masala
nuts or fried nuts. Nothing that comes out of a can or nothing that comes out
of those packets that says flavored nuts or fried nuts. If you want to go and
buy nuts, you've either got to buy raw nuts or you have to buy dry roasted
nuts.
But it doesn't stop there. Processed
food can be made worse by adding sugar. Nut products, especially like peanut
butter. Are they really that healthy?
Why
is peanut butter considered a health food?
Traditionally, peanut butter is made
by pulverizing peanuts into a fine paste, adding a little bit of fat. And the
result is this very creamy, very delicious, high protein, and healthy snack.
But the processed food industry does it a little bit different.
A lot of peanut butter brands.
Firstly, they'll add a lot of sugar to the mix to completely enhance the taste,
to make it very sweet. Secondly, they'll add sodium to enhance the taste
further. Thirdly, they'll add hydrogenated oils, which are the worst kind of
fat to put inside your body from a health perspective. And finally, to change
the texture a little bit to make it even creamier. Some processed food
companies will add stabilizers, which are animal derived products.
So what do you do in a situation
like this? Consumers like us need to go around looking for a good peanut butter
brand. One of these companies called Pintola, manufactures peanut butter the
way it's supposed to be manufactured. It's not got hydrogenated oils or a lot
of added sugar or not got added sodium. It's just peanut butter in its purest
form. It comes in the crunchy and creamy flavors.
If I am ready to put something
inside my own body, that's when I recommend it to you guys. Remember, my job is
to spread fitness education and it's to spread these Diet Hacks.
- Rule 4- Diet Hack is super simple
You just mix it up. If you've been
reading my blog, I keep writing about how you should change up whatever you're
eating. So even when you're consuming nuts, don't be that person who only
consumes almonds or cashews. Keep changing it up every single day, change up
the nuts you're having.
Or another great option is that buy
nuts together, mix it up in a big jar, and then every day just have a handful
of those mixed nuts. Remember, different kinds of nuts give you different
nutrition and as a human being you want to eat all kinds of food to get all
kinds of nutrition.
Also check; Healthiest
serving of meat
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