Nuts are popular and eating them can have many benefits such as improving skin, brain health, protecting cardiovascular health, and anti-aging. However, it is important to consume them in moderation due to their high fat content, which can be harmful to individuals with hyperlipidemia and diabetes. The specific dietary taboos are as follows:
Dietary Taboos for Regular Consumption of Nuts
1. Walnuts
Walnuts are recommended to be consumed two to three times a week, especially for older adults and menopausal women, due to their content of arginine, oleic acid, antioxidants, and their beneficial effects on protecting cardiovascular health, preventing coronary heart disease, stroke, and dementia.
Taboo: Do not eat too many walnuts at once as it may affect digestion. Some people prefer to remove the brown skin on the surface of the walnut kernels, but this may result in a loss of nutrients.
2. Chestnuts
Chestnuts are rich in soft dietary fiber and can be consumed in moderation by individuals with diabetes. However, raw chestnuts are difficult to digest, and cooked ones may cause gas accumulation, so it is not advisable to eat them in large quantities.
Taboo: It is best to consume chestnuts as a snack between meals or incorporate them into dishes, rather than eating a large amount after a meal, to avoid excessive calorie intake and weight gain.
3. Sunflower Seeds
Sunflower seeds contain protein that can rival various meats. Regular consumption of sunflower seeds has certain effects on preventing coronary heart disease, stroke, reducing blood pressure, and protecting vascular elasticity.
Taboo: However, it is important not to overeat them!
4. Pistachios
Pistachios primarily contain monounsaturated fatty acids, making them less prone to rancidity compared to other nuts. They can lower cholesterol levels and reduce the risk of heart disease.
Taboo: Eating 10 pistachios at once is equivalent to consuming 1.5 grams of monounsaturated fatty acids. It is not advisable to consume pistachios that have been stored for too long.
5. Peanuts
Peanut skins can increase platelet count and have antifibrinolytic effects, so individuals with hypercoagulability should consume them without the skins.
Taboo: Peanuts have a lower digestive absorption rate and excessive consumption can burden the gastrointestinal system, so caution should be exercised.
6. Cashews
Taboo: Compared to other nuts, cashews have a slightly higher content of saturated fatty acids, accounting for about 20%. Therefore, it is advisable to avoid excessive consumption. Additionally, cashews contain various allergens that may cause allergic reactions in individuals with allergies. Therefore, it is best for first-time consumers of cashews to not eat too many.
