Health benefits of nuts when added to vegetarian diet

Nuts are considered very healthy food in today’s nutrition world and are part of the DASH diet, one of the healthiest diet in the world. They not only have good amount of proteins and healthy fats, but also contain lot of  potassium, magnesium, dietary fiber, vitamin E and phytosterols. Health benefits of nuts include better control of blood pressure and blood cholesterol levels

Nuts are considered protein foods because they have nearly as much protein as pulses. However unlike pulses, which add a lot of carbs, nuts give more calories from healthy fats.

Therefore, it is a good idea to substitute your snacks such as biscuits and namkeens with nuts. This way, you will have much less unhealthy carbs, trans/sat fats, sugar and salt and get healthy nutrients instead

Whats more, nuts are themselves very high in fats, therefore, dry roasted and oil roasted nuts have nearly the same calorie density, so choose whichever type you like!

Different nuts have higher content of different good nutrients. For example: walnuts, especially English walnuts, are a great source of omega 3 fats, almonds are really high in calcium and vitamin E, peanuts are denser in proteins. It is a good idea to eat a mixture of different nuts to get all health benefits of nuts

A word of caution: nuts are very calorie dense, therefore you have to keep the portion sizes under control otherwise you can get calorie overload!

One serving of nuts, which gives 170-180 calories, is equal to

  • 22 Almonds
  • 14 Walnuts halves
  • 50 Peanuts
  • 50 Pistachios
  • 16-18 Cashew

In summary, nuts definately will help you keep healthy, provided you do not eat too many and keep your calorie intake under control

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