What nuts are the ones with the least calories?

Los Nuts They are among the foods that most controversy generate. And, although they are considered healthymany nutritionists warn that you have to be careful with their consumption. The reason? They are very Rich in calories.

Why do nuts have so many calories?

Los Nuts have Little water and many Fatsup to a third of their weight, which makes them a Very caloric food. In addition, it is usual to take them fried y salty. “This preparation increases your Fat content and the calories (about 30 or 40 more per 100 grams). To top it off, this fry modifies its pattern of fatty acids By incorporating normally oils of lower nutritional quality“They explain from the Spanish Nutrition and Dietetics Academy.

Should we consume nuts daily?

Beyond its caloric content, nuts are rich in fiberin healthy fatsin vegetable proteinsin antioxidantsin vitamins (especially E and Group B) and in minerals (Magnesium, potassium, zinc, phosphorus, iron and selenium, among others). Therefore, they should not miss any balanced diet. “Tomal them a diary Because they have many nutrients of the good ones, “they recommend from the Spanish Association of Nutrition and Dietetics.

How many nuts can you eat up to date?

The key to incorporating nuts into the diet is to take into account the amount we eat. In this sense, the dietitian-nutritionist Carlos Ríosknown for founding the movement Realfoodinghe says that the ideal is to consume between 30 y 75 grams dailywhich is equivalent to one or two stabs.

The expert adds that, thanks to their fiber content, they have satiating effect. Therefore, they do not get fat so that it is thought. “Its benefits extend to their effects on the appetite controlwithout showing negative influences in the body weight“, details.

BENEFITS OF THE FRUITS

Therefore, it is clear that nuts are a Very healthy snack. In addition, we can also use them to elaborate numerous recipesboth sweet and salty.

Consuming them in moderation and daily, we will take advantage of their multiple benefits. The doctor Fernando Fernández Bueno indicates some of the most important in one of the videos of the channel of YouTube of Clear medicine:

• Contribute to control cholesterol levels: thanks to its content in unsaturated fatty acidsespecially omega-3 y omega-6help reduce colesterol LDL (the bad) and to increase the HDL (The good). In addition, they carry Vegetable sterols and fiber, which also help maintain a good cardiovascular health.
• Help improve the metabolism basal: Although they are caloric, their nutritional profile rich in protein, healthy fats and micronutrients such as magnesium and the zinc can contribute to a more efficient metabolism. This means that the body burns more energy at rest, which favors the Weight control In the long term.
• They favor the digestion: The fiber containing help Improve traffic Already maintain one balanced intestinal microbiota. This can prevent constipation problems and favor the Nutrient absorption.
• Help improve the mood: They are a natural source of Tryptophanan amino acid precursor of the serotoninknown as the hormone of happiness. In addition, its magnesium content and group B vitamins can contribute to reduce stress already improve the Emotional well -being.

What nuts are the ones with the least calories?

Another advantage of nuts is its wide varietyso there are options for All tastes: almonds, nuts, pistachios, anacardos, peanuts, hazelnuts, macadamia nuts, pacanas, nuts from Brazil, pine nuts and chestnuts, among others. However, not all of them have the same amount of calories.

Nuts with more calories

Here we present the list of the nuts that contain More calories. In any case, they are still Very healthy foods. The data are for each 100 grams and come from United States Department of Agriculture (USDA):

1. Macadamia nuts: 718 calories.
2. Pacanas: 691 calories.
3. Piñones: 673 calories.
4. Brazil nuts: 656 calories.
5. Walnuts: 645 calories.

Nuts with less calories

Again based on the information of the USDAhere we show you the nuts with Less calories. However, it remains an important amount compared to other foods such as fruits to vegetables:

1. Chestnuts: 190 calories. Unlike the rest of nuts, they are very rich in agua and in Carbohydrates.
2. Anacardos: 553 calories.
3. Pistachos: 562 calories.
4. Peanuts: 567 calories. Technically They are legumesbut they are usually included among the nuts.
5. Almonds: 576 calories.