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NUTS – TOP 5

Published by: Denis muić LCHF
Nuts are great source of healthy fats, dietary fibre and protein. The fats in nuts mostly consist of monounsaturated fatty acids, as well as omega 6 and omega 3 polyunsaturated fatty acids. They also contain some saturated fatty acids. In addition, they contain vitamins and minerals, among which vitamin E and magnesium stand out.
Many studies suggest that nuts have numerous positive effects on human health, especially in terms of reducing the risk of cardiovascular disease and even some types of cancer. Eating nuts also reduces the risk of other chronic diseases, such as diabetes, as they lower blood sugar levels.
 
Our TOP 5 nuts selection:
 
1. ALMONDS
 
Almonds are tree nuts with a number of useful nutrients.
A handful of almonds contains approximately:
- 161 kcal
- 14 g fat
- 6 g protein
- 6g carbohydrates
- 3.5 g fibre
- 37% RDA (Recommended Daily Allowance) Vitamin E
- 19% RDA Magnesium
 
Almonds can lower LDL cholesterol levels and, in combination with diet, can help you lose weight and lower your blood pressure. In diabetic patients, a handful of almonds consumed with meal, can lower blood sugar by as much as 30%. In addition, they have a positive effect on the gut, as they stimulate the formation of beneficial bacteria in the gut.
 

 
2. WALNUTS
 
Walnuts are an excellent source of omega-3.
A handful of walnuts contains approximately:
- 182 kcal
- 18 g fat
- 4 g protein
- 4 g carbohydrates
- 2 g fibre
- 1% RDA Vitamin E
- 11% RDA Magnesium
Due to high content of omega 3, walnuts help reduce the risk of developing cardiovascular diseases. Many studies have shown that eating walnuts helps lower LDL cholesterol levels and increase HDL cholesterol levels. It also helps reduce inflammations in the body, which are associated with many chronic diseases. Walnuts also positively affect the brain functioning.
 

 
3. MACADAMIA NUTS
 
Macadamia nuts are an excellent source of monounsaturated fatty acids.
A handful of macadamia nuts contains approximately:
- 200 kcal
-21 g fat
- 2 g protein
- 4 g carbohydrates
- 2.5 g fibre
- 1% RDA Vitamin E
- 9% RDA Magnesium
Many benefits of macadamia nuts are associated with cardiovascular health, which is probably the result of the high content of monounsaturated fatty acids. Numerous studies have shown that the consumption of macadamia nuts can lower LDL cholesterol levels in people who have problems with cholesterol. Macadamia nuts also reduce inflammatory processes in the body, which are the cause of many diseases.
 

 
4. HAZELNUTS
 
A handful of hazelnuts contains approximately:
- 176 kcal
- 9 g fat
- 6 g protein
- 6 g carbohydrates
- 3.5 g fibre
- 37% RDA Vitamin E
- 20% RDA Magnesium
 
Like other nuts, hazelnuts also reduce the risk of cardiovascular disease. They lower LDL cholesterol and total triglycerides levels in the blood.
 

 
 
 
5. ARAŠIDI
 
To be precise, peanuts are not nuts at all, but belong to the group of legumes. However, due to their composition, similar to nuts, they are nevertheless classified as nuts.
A handful of dry roasted peanuts contains approximately:
- 185 kcal
- 17 g fat
- 6 g protein
- 5 g carbohydrates
- 3 g fibre
- 21% RDA Vitamin E
- 11% RDA Magnesium
The survey, which covered 120,000 people, showed a lower mortality in people who consumed peanuts.
Peanuts also reduce the risk of developing cardiovascular disease.
 

 
Summary:
 
Nuts are one of the best snacks you can afford. However, the positive effects of nuts relate to nuts that are not industrially processed and have no additives. Many nuts contain added oils, salt, flavour enhancers and preservatives, so buy and enjoy nuts without these additives. A very good choice is a butter made from nuts (peanut, almond, ...), but it is also important to make sure you buy butters with a high percentage of nuts, best are 100% pure ground nuts.
 

 
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