As the autumn and winter seasons approach, people's appetites increase and they always want to eat something to "nourish" themselves. They tend to prefer high-protein and high-fat foods to resist the cold, and they enjoy greasy and spicy foods. However, compared to consuming large amounts of beef, mutton, and spicy foods, eating nuts is a good way to stay healthy during the autumn and winter seasons.
6 Questions about Eating Nuts for Winter Health
There are still many questions regarding eating nuts in the autumn and winter seasons. Here, I have compiled several common questions for your reference.
1. Are nuts seasonal foods for winter?
According to traditional beliefs, nuts are seasonal foods. Most nuts mature in the autumn and, following the natural cycle, can only sprout in the spring. Therefore, squirrels and many small animals use nuts as their winter storage food. Since nuts are seeds that contain various nutrients necessary for plant germination and growth, as well as antioxidants that help nuts store throughout the winter, they are highly nutritious and suitable for supplementing nutrition during the winter.
2. Do nuts benefit the body's ability to resist cold?
The most important nutrients in nuts are vitamin E, various B vitamins, as well as minerals such as iron, zinc, calcium, and magnesium, along with a certain amount of protein. These substances are beneficial for people to resist the cold in winter. Calcium has a certain relationship with the body's heat production ability, while iron helps transport oxygen in the body to ensure normal biological oxidation. Consuming sufficient vitamin E from seeds is beneficial for maintaining smooth blood circulation. When the body has strong heat production ability and good blood circulation, it is less likely to experience cold hands and feet.
3. Do nuts, with their high fat content, make people more prone to gaining weight in winter?
Whether or not consuming nuts leads to weight gain depends on how they are consumed. People generally have the experience that eating nuts outside of their three meals can lead to weight gain. This is because nuts have a very high fat content, ranging from 40% to 80%. Eating nuts after a meal can result in excessive energy intake during the day, especially when snacking on nuts while watching TV after dinner, which can easily lead to weight gain.
However, if nuts are consumed during meals, the situation is completely different. Some nuts have a high dietary fiber content, especially almonds, hazelnuts, and other nuts. They provide a strong sense of satiety and eating them during meals will not increase the total energy intake of the meal. On the contrary, research has shown that including almonds in a meal, along with starchy foods, can extend the duration of post-meal satiety and even continue to have an effect until the next meal, thus maintaining a feeling of fullness throughout the day.
In other words, if during meals, the combination of "almonds + starchy staple food + low oil vegetable dish" is used instead of the combination of "starchy staple food + high oil vegetable dish", the former is more beneficial for controlling food intake under the same energy intake, preventing excessive appetite due to hunger, and even aiding in weight control.
4. Is it better to eat nuts whole, chopped, or pressed into nut oil?
Whole nuts contain protein, essential fatty acids, a small amount of starch, dietary fiber, various vitamins, and minerals. Nut oil, on the other hand, only contains essential fatty acids and vitamin E, while other nutrients are excluded from the oil. Therefore, the nutritional value of nuts is definitely better than that of nut oil.
The advantages and disadvantages of eating chopped nuts or whole nuts vary from person to person.
Research has shown that compared to eating chopped nuts, eating whole almonds provides a stronger sense of satiety and better control of postprandial blood sugar. This is because whole almonds have a dense texture and high fiber content, making them difficult to chew and digest completely, resulting in slower digestion and slower rise in blood sugar and blood lipids. Chopped nuts or nut butter may speed up digestion. The same applies to people with poor digestion or those who are particularly concerned about mineral absorption due to anemia or zinc deficiency. For individuals with high blood sugar and blood lipids, eating whole nuts is more beneficial for controlling blood sugar, increasing satiety, and preventing blood lipid elevation.
5. Can nuts be used for stir-frying vegetables?
Yes, nuts can be used as snacks, blended into soy milk, chopped into bread, and can also be directly used for stir-frying vegetables and salads. For salads, simply sprinkle the nuts on top of the mixed vegetables. When stir-frying vegetables, remember to add the nuts later and not put them in the hot oil right away.
This is because the fatty acids in nuts, especially the polyunsaturated fatty acids with two double bonds, are present in large proportions. Walnuts also contain arachidonic acid with four double bonds, and walnuts and pine nuts contain alpha-linolenic acid with three double bonds. These fatty acids have poor heat resistance and will lose their health benefits after frying, and may even produce oxidative polymerization products and trans fatty acids. The vitamin E and various B vitamins are also not resistant to frying. Therefore, it is recommended to add nuts to the dish when the vegetables are almost cooked, and mix well. If you must eat fried nuts, be sure to control the cooking time tightly so that the color does not noticeably change.
6. How many nuts should be consumed in a meal? What is the simplest way to eat them?
The recommended daily intake of nuts is one tablespoon (after removing the shells) or a small handful. Consistently consuming nuts in moderation is necessary to achieve their health benefits. Eating a half pound of nuts at once and then stopping for many days will make it difficult to achieve the health effects. In fact, the same applies to all foods - developing good habits and consuming an appropriate amount is beneficial for health. Overeating can also be harmful.
Whether stir-fried, mixed in salads, blended into soy milk, or added to the table as a side dish during meals, many people find these methods troublesome. The simplest method is to put the nuts in a small dish, place it on the table, and eat it as a side dish with other dishes and main courses. It's simple yet delicious!
