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Benefits of consuming nuts as whole instead of using them as a garnish or ingredient in dishes

ByZarafshan Shiraz, Delhi
Mar 24, 2023 04:00 PM IST

From keeping blood sugar under control to several cardiovascular health benefits, here are the innumerable perks of consuming nuts as whole instead of using them as a garnish or ingredient in dishes

The need for mindful snacking is underestimated for our ever-evolving snacking habit where we Indians love to snack but often the snack replaces the meal or it becomes an addition to it, resulting in either overeating or binge snacking. In order to tackle this issue, there is a need to reappraise the issue of ‘mindful snacking’ where one is mindful of the nutrition and well-being of their family and ensures responsible snacking for all.

Benefits of consuming nuts as whole instead of using them as a garnish or ingredient in dishes (Shutterstock)

In an interview with HT Lifestyle, Minacshi Pettukola, Nutritionist and Wellbeing Consultant, shared, “The word nutritious begins with nut(s), the perfect snack that can bridge your hunger between meals, during work or a in general, a great snacking option. The benefits of consuming nuts are innumerable!”

She advised, “Eating a handful of almonds, or pistachios on a regular basis can boost your daily nutrient intake, great for people who are working on weight management or fat loss and can even contribute to lowering the risk of disease in the future. Pistachios make a great alternative snack when compared to those high in added sugars and poor quality fats. They offer a good balance of carbohydrates, proteins and fats. Many snack foods that include nuts as garnish or an ingredient ends up losing out on its overall nutrient value when added with high sugar foods, trans fats, etc.”

According to Caterina Pesenti, Head of Medical and Scientific Affairs, IMEA at Roche Diabetes Care, consuming nuts is good for health for everyone but it is especially beneficial for people with diabetes. She revealed, “People with diabetes need to keep their blood sugar under control at all times and this requires them to follow a healthy diet, exercise daily and self-monitor sugar levels regularly. Nuts such as walnuts, almonds, pistachios and peanuts can be a good addition to their diet.”

She highlighted, “These nuts do not cause a spike in blood sugar and induce satiety. They have a low glycemic index[iv] and are a rich source of protein, omega-3 fatty acids and antioxidants. Since nuts are high in calories, it is advisable to consult your doctor to determine the right portion for individuals, to follow portion control and pick unsalted ones. Studies have shown that regular consumption of these nuts also has several cardiovascular health benefits.”

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