Nuts are bite-sized nutritional powerhouses. They are also part of the world’s culinary history. From ancient times, these edible seeds have been cherished for their distinctive flavours, remarkable textures, and abundant health benefits.
For years, nuts have been an integral part of Indian cuisine, bringing a touch of richness to a variety of dishes. These nuts are not just ingredients; they are coveted for their distinctive flavours. Rich, creamy gravies, aromatic biryanis, and sumptuous desserts laden with nuts have been hallmarks of royal banquets.
Nuts not only amplify the taste and texture of dishes but also serve as nutrient powerhouses, making them important for a balanced diet.
Add nuts, get benefits
As we explore the role of nuts in a balanced diet, it becomes evident that these tiny things offer much more than just a delectable crunch. Dr Nikita Chavan-Joshi, clinical nutritionist, Bengaluru, sheds light on how nuts seamlessly fit into our dietary landscape, enriching our health in multifaceted ways.
Nuts, while calorie-dense, are brimming with nutrition too. Dr Chavan-Joshi says, “They do not cause sugar spikes, making them ideal for those with diabetes and those practising intermittent fasting.”
Shristi D Chatlani, sports nutritionist, Bengaluru, says, “Almonds offer vitamin E and magnesium, benefiting skin and heart health, walnuts provide omega-3 fatty acids and promote brain functions. and cashews bring forth zinc and iron, crucial for immune support.”
Their high nutritional density and substantial fibre content also make them a good choice to break a fast, promoting sustained energy levels and satiety. With their protein content, they can stave off hunger pangs, serving as a wholesome snack. They can also accompany meals or act as a late-evening nibble, providing a satiating bridge between meals.
Dr Chavan-Joshi advises beginning the day with nuts, as this practice can aid in enhancing digestive health.
What about the calorie count?
Dr Chavan-Joshi addresses the concern that nuts lead to weight gain. “Excess quantity definitely is going to pile up and add to weight gain,” she clarifies, stressing the importance of portion control.
Chatlani also emphasises the significance of portion control, recommending about six servings of nuts per week for adults. A serving, approximately 15 grams, equates to a handful.
Among a range of nuts available in the market, almonds, walnuts, and pistachios emerge as nutritional stars, each boasting distinct benefits.
Intriguingly, cashews find themselves on a slightly lower rung of the nutritional ladder due to their higher calorie density. Dr Chavan-Joshi advises moderation with cashews, highlighting the importance of choosing nuts with a balanced nutrient profile.
She advocates consuming unsalted and unsweetened ones, cautioning against salted variations that can diminish their nutritional value. She also highlights the value of nut oils, which can be used for cooking, but admits they lack fibre compared to whole nuts.
A word of caution
As we explore the myriad ways to savour nuts, a word of caution resonates with Dr Chavan-Joshi. She urges us to refrain from cooking or steaming nuts, as such practices can strip them of their nutritional prowess. “During the cooking process, a portion of protein, some carbohydrates, and beneficial fats might be lost,” she warns.
While frying nuts in ghee indeed enriches the taste and aroma of it, particularly in dessert preparations, does not optimise their nutritional advantages. “The true essence of reaping the benefits of nuts lies in their natural, unadulterated form, devoid of frying,” says Dr Chavan-Joshi.
Addressing the various preparation methods, Chatlani recommends consuming nuts in their natural form for optimal benefits. However, she recommends soaking them overnight to enhance digestibility and nutrient assimilation. This technique is particularly effective for almonds and walnuts, making them easier for the body to process.
Dr Chavan-Joshi also notes that tree nuts can trigger allergies, symptoms of which can range from mild discomfort to life-threatening situations. Early symptoms might include hives, itching, swelling, and digestive problems. However, when symptoms escalate to troubled breathing, rapid heartbeat, or pronounced swelling, seek immediate medical assistance. Being vigilant and seeking prompt help could be a lifesaver.
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