How To Choose The Best Nuts For Your Health: Tips, Timing, And Moderation

Many start their day with a handful of soaked almonds, celebrated for their rich nutrient profile. While almonds and other nuts can boost health, they aren’t ideal for everyone. For example, individuals with kidney issues may need to limit nuts due to their phosphorus and oxalate levels.

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Are All Nuts and Dried Fruits Healthy?

Though nuts are loaded with healthy fats, vitamins, and antioxidants, their benefits vary. As Clinical Nutritionist Deepali Sharma explains, "Nuts support heart health, digestion, and immunity, but moderation is essential as they’re calorie-dense and may have high natural sugar content.” Added sugars and salts in nut mixes should also be avoided, cautions Dr. Addu Kiranmayi of Rainbow Children’s Hospital.

The Right Way to Eat Nuts

In Ayurveda, soaking nuts like almonds, cashews, and walnuts overnight is highly recommended. This process softens them, activates enzymes, and improves digestibility, aiding nutrient absorption. When soaking isn’t possible, dry roasting is a healthier option than deep-frying.

FAQs on Nuts and Weight

Some worry nuts may hinder weight loss due to their calorie density. However, Mumbai dietitian Pooja Shah Bhave reassures, “Nuts, seeds, and dried fruits can be part of a weight-loss diet; just balance by adjusting calories elsewhere.” Nuts also support satiety, making them a valuable diet component.

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Best Time and Portion Size for Nuts

Nutritionists recommend eating nuts in the morning or mid-morning for lasting energy. Pairing nuts with fruits can further boost nutrient absorption. A typical daily portion of nuts is 30–50 grams, divided into two servings. With flavored varieties, moderation remains key to avoid added sugars and calories.

Choose nuts wisely and enjoy their benefits in a way that supports your individual health. Stay well and keep visiting ShineMat.com